CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
“Nail Gun”
6:00 to complete each segment. YOU CAN move onto the next session once you complete the other session. The time is just “added” on as you move. Until you can NO LONGER make it. I am looking for this to be a 24:00-36:00 workout, people should scale accordingly
9 Burpee box overs 24/20
18 Wall balls 30/20
9 Power Snatch 95/65
…….
11
22
11
…….
13
26
13
*** After 3 rounds you double reps that you increase by.
…….
17
34
17
…. So on until your 6:00 block is met.
Fitness:
Less weights and less reps.
