CrossFit OC3 – CrossFit
Warm-up
Gymnastics
Mini Gymnastics Seminar (1)
Mini Gymnastics Skill session: focusing on pull ups/kipping/butterfly
1. DB rows
2. Asst. pull ups
3. seated dual KB presses (seated on the ground)
Metcon (AMRAP – Rounds and Reps)
“Extended: Jumping Fran”
14 minute AMRAP-
Performance
9 Thrusters 95/65
9 Box jump overs 24/20
9 pull ups
6
6
6
3
3
3
= 1 Round.
*** Start back at the reps of 9 to begin round 2. You will follow this until the 14 minutes are up.
Fitness
Same rep scheme. Less weight, box step ups, asst. pull ups/RR.
Score is rounds and reps
