01/26/2021

CrossFit OC3 – CrossFit

Warm-up

Super set

4 Sets:

12 bench press

12 Barbell rows (under and over grip)

10 DB rows (incline bench) (singe arm)

Metcon (AMRAP – Rounds and Reps)

WOD: 18 minute AMRAP:

Performance

18 DB snatch 50/35 (9/9)

9 Burpee box overs 24/20

30′ HSW

Fitness

18 DB snatch

9 Burpee box over

9 HSPU/12 Push ups (I’d suggest normal push ups)

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