CrossFit OC3 – CrossFit
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
Performance
200M run
12 Hang snatch 105/70
12 Burpee bar hops
Fitness
Same, less weight on barbell
18:00-24:00 est a 3 rep max hang snatch
Today's WOD
CrossFit – Tue, May 21
CrossFit OC3 – CrossFit
Accessory
3 rounds
10 Dual DB rows
10-15 Barbell rows (Bent over)
10-15 Reverse grip flys (chest supported)
For Time
60 Wall balls 30/20
30 Burpee box jump overs 36/30
120 DUs
1200 m run
Fitness
50 wall balls
25 Burpee box over or step overs
150 singles
1000 m run
