CrossFit OC3 – CrossFit
Bench Press (21-18-15…3 )
Metcon (Time)
Partner Workout
7 Rounds: 500/400M Rows
*** When you are finished rowing your 500/400 you must get off and do 5 D-ball OS 150/100
Fitness
Same but 6 rounds
Today's WOD
CrossFit – Fri, Apr 26
CrossFit OC3 – CrossFit
Power Snatch ( Lift: EMOM 10 minutes
5 Unbroken Power snatches
Fitness
3 Power snatches (singles) )
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
Performance
9 Hang cleans 115/75
6 Front squats 115/75
3 Wall walks
Fitness
9 Hang cleans
6 Front squats
3 Asst. wall walks
