02/26/2021

CrossFit OC3 – CrossFit

Warm-up

Split Jerk (1 rep (work up) )

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

Performance

18/13 Cal row

18 Db snatch 9/9 alt

3.6.9.12… RMU

Fitness

16/12 Cal row

16 DB snatch

3.6.9.12… BMU, pull ups, HSPU. Could be any skill they want to work on.

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