CrossFit OC3 – CrossFit
Warm-up
Bench Press (4×8)
Super set
4×8 bench press
4×10 tricep kick backs (no swinging)
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
Performance
14 KB swings 55/35
100′ WL with KB (50/50) Tape this out
14 KB snatch (7/7)
100′ WL with KB
Fitness
same thing, less weight, NO weight on lunges