10/20/2016

CrossFit OC3 – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

Performance

13/11 Cal row

13 Thrusters 95/65

13 Ball OS 50/35 or heavier if they want

Fitness

12/10 Cal row

10 Thrusters

10 Ball OS

Accessory

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