11/23/2015

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

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