03/16/2017

CrossFit OC3 – CrossFit

Warm-up

Gymnastics

Muscle up (5 reps)

EMOM 8 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

Performance

10 minute AMRAP-

5 Clean and Jerks 155/105

15 wall balls 30/20

Fitness

Lighter weights