CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (3-3-2-2-1-1-1)
Metcon
Metcon (AMRAP – Reps)
Performance
2 Minute max cal assault bike
2 Minute max OHS 115/75
2 Minute max Push ups
2 Minute max double unders
2 Minute max back squats 115/75
2 Minute max cal assault bike
Fitness
Single unders, less weight
