09/14/2022

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

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