CrossFit OC3 – CrossFit
Warm-up
Hang Power Snatch (5 reps )
Metcon (Time)
Every 2:00 for 9 rounds
15/10 Cal row
12 Wall balls 30/20
9 pull ups
*** remaining time in 2 minutes rest. You are trying to complete above work in the 2 minute block you are given. Basically we are testing your ability to recover in about :30
Fitness
12/8 Cal row
10 Wall balls
8 RR/Jumping pull ups/asst pull ups
