The clean and jerk, snatch, squat, deadlift, push-press, bench-press, as well as bodyweight movements such as push-ups, sit ups, squats, and pull-ups. No exercise machines here!
Today's WOD
12/14/2018
CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon
Metcon (Time)
Performance:
3 Rounds:
10 Power cleans 155/105
25 Wall balls 20/14
2 Rounds:
10 Thrusters 135/95
10 BMU’s
1 Round:
50 Front Squats 115/85
25 Burpee bar hops (Games standard)
Fitness
3 Rounds:
10 Power cleans
20 Wall balls
2 Rounds:
10 Thrusters
15 pull ups/15 Box dips (DB’s)/10 Ring dips
1 Round:
40 Front Squats
20 Burpee bar hops
*** Change your own weight.
