08/17/2016

CrossFit OC3 – CrossFit

Warm-up

Strict Press

MAX reps- 3 rounds-

Performance- 115/75

RX- 95/65

Fitness- 75/55

* Minimum of 10 reps each round

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP-

14 Box jumps 24/20

14 Wall Balls 20/14

7 T2B

Fitness

14 Box jumps/step ups

14 Wall balls

7 Knee raises/10 v-ups

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