CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
Performance
28 minute AMRAP-
25 DU’s
15 C&J 115/85
25 DU’s
15 Burpee bar hops
25 DU’s
15 Pull ups
Fitness
23 minute AMRAP-
30 Single unders
10 C&J
30 SU
10 Burpees
25 DU’s
10 assisted pull ups/ring rows/negatives
Novice
18 minute AMRAP
25 Single unders
10 Ball slams
25 single unders
10 Burpees
25 Single unders
10 rings rows
