CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Overhead Squat (4×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
Performance
8 Ring dips
16 KB swings 70/55
36 Double unders
Fitness
8 Assisted ring dips/plate extensions
16 KB swings
50 Single unders/:30 seconds double unders
