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)