CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
21 minute AMRAP-
15 deadlifts 225/155
12 Burpee box jump overs 24/20
9 CTB pull ups
Fitness
9 regular pull ups/15 ring rows/assisted pull ups
21 minute AMRAP-
15 deadlifts 225/155
12 Burpee box jump overs 24/20
9 CTB pull ups
Fitness
9 regular pull ups/15 ring rows/assisted pull ups