CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Split Jerk (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
1. 10 Push press 115/75
10 push ups
2. 10 KB swings 55/35
15 air squats
3. 10 Push Press 115/75
10 T2B
Fitness
less weight, normal T2B scale.. V-ups, knee raises, straight leg raises
