CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
10 Rounds: Every 3:00 complete
*** partner up to switch machines
25/17 Cal Row or Bike (you will do 5 of each machine, switching machines with your partner throughout (buy in)
then AMRAP:
10 Thrusters 75/55
10 T2B
10 Hang snatch75/55
*** with the remaining time in the 3:00 you start doing the AMRAP. You will begin where you left off each time
Fitness
20/14 Cal machine
then..
10 Thrusters
10 T2Rig, Medball sit ups
10 Hang snatch