CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Overhead Squat (1 Rep Max )
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP-
15 OHS 95/65
45 DU’s
15 push ups
Fitness
12 OHS/FS
60 Single unders
12 assisted push ups
16 minute AMRAP-
15 OHS 95/65
45 DU’s
15 push ups
Fitness
12 OHS/FS
60 Single unders
12 assisted push ups