CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
Performance
30 minute AMRAP-
10 Burpee pull ups- pull up bar should be at about the wrist
15 back squats 115/75
10 C&J 115/75
15 box jumps 24/20
Fitness
20 minute AMRAP-
10 Burpees
10 Assisted pull ups/ring rows
10 back squats
10 C&J
10 Box jumps
