CrossFit OC3 – CrossFit
Metcon (AMRAP – Rounds and Reps)
23 minute AMRAP-
Performance
21 synchro KB swings 55/35
15 Synchro T2B (same bar) (RX+ option 9 synchro BMU)
9 D-Ball OS 150/100 (TOTAL)
Run 200M (with kettle bells)
Fitness
18 Synchro KB swings
12 Synchro feet above hip raises/ 18 sit ups (same time)
9 D-Ball OS
Run 200M (with KB or without)
Run=2 reps (1/100M-2/200M)
