CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (3 rep max FS )
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP-
15/12 cal row
20 push ups
Fitness
12/10 cal row
assisted push ups
10 minute AMRAP-
15/12 cal row
20 push ups
Fitness
12/10 cal row
assisted push ups