CrossFit OC3 – CrossFit
Warm-up
Superset
LIft: Super Set: 5 Rounds:
Bench press 9 reps
Barbell curls (max set)
Slam ball push ups (max set)
*** they will do each of the above 5x. probably will take around 20 minutes to get that lift in. so just prepare for that. Maybe even set a clock
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
Performance
15 barbell Thrusters 45/35
15 barbell hang cleans 45/35
30 Du’s
Fitness
12
12
50 Singles
