CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP (No time) Coaches will keep time
Performance
9 Power snatch 125/85
18 Wall balls 30/20
3.6.9.12.15….
Burpee box jump overs
Fitness
9 Power snatch
18 wall balls
2.4.6.8.10….
Burpee box overs
Core Work:
3×10 T2R
3×20 Weighted side crunch
3x:45 hollow hold
3x:45 Russian twist (no weight)
