10/03/2016

CrossFit OC3 – CrossFit

Warm-up

Metcon

Metcon (Time)

10-8-6-4-2

Power Clean ladder for time

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP-

20 Wall balls 20/14

20 box jumps 24/20

Fitness

15 Wall balls

15 box jumps/steps ups