CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP-
Performance
Row 1,000/750M
AMRAP reminding time
12 wall balls 20/14
12 box jumps 24/20
5 power cleans 185/135
Fitness
750/500M row
AMRAP remaining time-
12 wall balls
12 box jumps/step overs
5 power cleans
