CrossFit OC3 – CrossFit
Metcon (Time)
40 minute EMOM
16/12 Cal row
16 Wall balls 30/20
8 Burpee pull ups
16 Hang DB Snatches 8/8
Fitness
14/10 Cal row
14 wall balls
8-10 Burpees to target
12 hang DB snatch 6/6
Today's WOD
CrossFit – Fri, May 17
CrossFit OC3 – CrossFit
Push Press (3 rep max )
Metcon (Time)
Performance
1200M run
30 pull ups
15 thrusters 115/75
30 push ups
800M run
30 Pull ups
15 Thrusters
30 push ups
600M run
Fitness
1000M run
25 RR/Jumping pull ups
15 Thrusters
25 Push ups
600M run
25
15
25
400M run
