CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (4×7)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
Performance
8 FS 135/95
8 CTB
8 Box jumps 24/20
Fitness
8 FS
8 pull ups/ring rows
8 box jumps/ step ups
12 Minute AMRAP
Performance
8 FS 135/95
8 CTB
8 Box jumps 24/20
Fitness
8 FS
8 pull ups/ring rows
8 box jumps/ step ups