CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Bench Press (3-3-3-6-6-6)
Metcon
Metcon (AMRAP – Rounds and Reps)
11 minute AMRAP-
50 DU’s
10 Pull ups
10 Box jumps 24/20
Fitness
70 Single unders
10 assisted pull ups/ring rows
10 box jumps/step ups