12/17/2015

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Bench Press (6 reps)

Weighted Pull-ups (6 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

Performance

12 sit ups (10 GHDSU)

12 SDHP 95/65

12 Pull ups

Fitness

12 Sit ups

12 SDHP

12 ring rows

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