09/27/2021

CrossFit OC3 – CrossFit

Warm-up

Metcon (AMRAP – Rounds and Reps)

WOD first:

13 minute AMRAP

Performance

30 DU’s

15 KB swings 55/35

Fitness

50 single ladies

15 Swings still

Metcon (No Measure)

Circuit lift: (NFT, but don’t be slow AF)

3 Rounds:

20 Def push ups (Dumbbells)

10 Strict press

8 Strict pull ups (slow)

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