CrossFit OC3 – CrossFit
Metcon (Time)
Lift: 4 Rounds:
7 bench press
15 Seated DB curls
12 Incline DB bench
7-10 Chin ups
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
Performance
1000/800M row
then… AMRAP
10 hang snatch 95/65
30 DU’s
Fitness
800/700M row
then… AMRAP
10 hang snatch
45 singles