01/14/2021

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

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