CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
17 minute AMRAP-
RX+-
13 thrusters 95/65
13 SDHP 95/65
5 Ring MU or Bar MU
RX-
13 Thrusters 95/65
13 SDHP 95/65
13 CTB or Pull ups
Fitness-
13 Thrusters 75/55
13 SDHP 75/55
10 Assisted pull ups
