CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Split Jerk (1 RM )
Metcon
Metcon (AMRAP – Reps)
3 minutes of hell
3 min AMRAP-
Snatches 115/85
Rest 1 minute
3 minute AMRAP-
Wall balls 30/20
Rest 1 minute
3 minute AMRAP-
Max cal row
Rest 1 minute
3 Minute AMRAP-
Burpee bar hops
Fitness
same thing, less weight on WB, snatches.
Score is total # of reps
