10/21/2021

CrossFit OC3 – CrossFit

Warm-up

Super Set

Lift: Super set Bench press (4 Rounds:

10 reps Bench

15 Def Push ups (paralettes– feet on box)

Metcon (Time)

WOD: 4 Rounds

Performance

25/18 cal row

20 DB snatches 50/35

10 single arm devil press (5/5)

Fitness

20/15 cal row

16 DB snatch

8 single arm devil press

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