CrossFit OC3 – CrossFit
Warm-up
Gymnastics
HSW/HSPU
Skill Work
Metcon
Metcon (AMRAP – Rounds and Reps)
Performance
4(4 minute) AMRAPS
8 Fronts squats 115/75
8 Box jump overs 24/20
8 Hang cleans 115/75
Fitness
Same less weight, lower box
*1 minute rest between rounds
Start where you left off, score is total rounds and reps
