CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (3-2-1-2-3)
78-83-88%
Metcon (AMRAP – Rounds and Reps)
11 minute AMRAP-
Performance
Run 200M
11 Thrusters 115/85
Fitness
Run 200M
11 Thrusters
200M run = 2 reps
100M = 1 rep
78-83-88%
11 minute AMRAP-
Performance
Run 200M
11 Thrusters 115/85
Fitness
Run 200M
11 Thrusters
200M run = 2 reps
100M = 1 rep