CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Clean (1 RM )
Metcon
Metcon (AMRAP – Rounds and Reps)
11 minute AMRAP-
Performance
7 SC’s 155/105
11 Burpee bar hops
Fitness
5
10
11 minute AMRAP-
Performance
7 SC’s 155/105
11 Burpee bar hops
Fitness
5
10