CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Push Jerk + Split Jerk (EMOM 10 minutes )
2 Push Jerk + 1 Split Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
WOD- 15 minute AMRAP-
15 sit ups
10 KB swings 70/55
50 DU’s
Fitness
15 sit ups
10 KB swings
50 single unders
