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