CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (2 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP-
Performance
6 Fronts squats 155/105
9 Burpees
12 KB swings 70/55
Fitness
6 Front squats or Gob squats
9 Burpees
12 KB swings