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
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