CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Bench Press (5 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
WOD – 12 minute AMRAP-
1,000M row buy in
AMRAP remaining time-
12 STO 135/95
12 Box jumps 30/24
Fitness
1,000M row buy in
12 STO
12 step ups or smaller box jumps
