CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
Performance
40 minute AMRAP- Partner WOD
1,200/900M row (must split 200/150)
150 Double unders (split however)
30 Clean and Jerks 135/95
Fitness
30 Minute AMRAP
1,000/800M rows (split however)
200 Single unders
30 Clean and Jerks
Novice
12 minute AMRAP
800/600M rows (split however)
200 Single unders or some other scale
20 Clean and Jerks
Rest 5 minutes
12 minute AMRAP
Same shit- start where they left off
