08/27/2021

CrossFit OC3 – CrossFit

Warm-up

Push Press (EMOM 8 minutes )

Metcon (Time)

Chipper

Performance

100 Wall balls 20/14

80 Hang cleans 95/65

60 KB swings 55/35

40 Box jumps 24/20

20 Burpee pull ups (wrist height)

Fitness

80 Wall balls

60 hang cleans

40 KB swings

30 Box jumps/step ups

15 Burpees to target

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