CrossFit OC3 – CrossFit
Back Squat (4×8 (70% across) )
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
3.6.9.12.15…
Power cleans 135/95
T2B
Fitness
Power cleans
T2Rig, Medball sit ups, GHDSU
Today's WOD
CrossFit – Fri, Apr 19
CrossFit OC3 – CrossFit
Clean (1 RM )
Metcon (Time)
partner WOD
Performance
3 Rounds:
50/34 Cal ski
26 Syn DB snatch 50/35
3 Rounds:
50/34 Cal bike
26 Box jump overs 24/20 (each)
3 Rounds:
25 Burpees to target (Syn)
25 Syn Hang snatch 75/55
Fitness
3 Rounds:
42/28 Cal ski
26 Syn DB snatch
3 Rounds:
42/28 Cal bike
26 Box jump overs or step overs
3 Rounds:
18 Burpees to target (Syn)
18 Syn Hang snatch
