CrossFit OC3 – CrossFit
Warm-up
Bench Press (1 RM )
Bench press: 7 minutes to build to heavy single
then…
max reps (1 attempt at following weights, RX weights listed)
95/65
115/75
155/105
185/135
205/145
*** You go through the ENTIRE max set at one time. One athlete takes all 5 attempts in a row. Then they will switch with their partner.
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
Performance
9 hang snatch 95/65
9 pull ups
9 wall balls 30/20
9 pull ups
Fitness
9 Hang snatch
9 RR/jumping PU’s
9 wall balls (heavy)
9 RR/JPU
