08/16/2021

CrossFit OC3 – CrossFit

Warm-up

Metcon (AMRAP – Rounds and Reps)

17 minute AMRAP:

200M run

21 Barbell thrusters 45/35

200Mrun

21 barbell Push press 45/35

*** DO NOT DROP BARBELLS

17:00-23:00

They will find a 1 rep max Clean and Jerk

Fitness

Same but 15 reps of each

Clean and Jerk (1 rep max)

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