03/16/2021

CrossFit OC3 – CrossFit

Warm-up

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

7×4:00 AMRAPS (start where you left off each AMRAP) 1 minute rest b/t AMRAPS

Performance

10 Squat Snatch 205/145 (Split however)

15 Syn T2B

20 Syn Wall balls 30/20

Fitness

10 Power snatch (heavy)

15 Syn GHDSU, TAH, T2Rig or Medball sit ups

20 Syn Wall balls (light)

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