CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (5 RM )
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
10 FS 135/95
5 BMU or 10 Pull ups
Fitness
10 FS
10 Assisted pull ups/ring rows
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP-
10 STO 135/95
10 Box jumps 30/24
Fitness
10 STO
10 Box jumps/step ups
