03/01/2017

CrossFit OC3 – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP

21 Wall Balls 20/14

15 Burpee pull ups (wrist at the bar)

9 Front Squats 135/95

Fitness

20 minute AMRAP

15 Wall balls

10 Burpees

5 Heavy(ish) FS