05/19/2017

CrossFit OC3 – CrossFit

Warm-up

Gymnastics

EMOM 8 minutes (3-5)

3 Ring Muscle Ups or 3 Bar Muscle ups

Or

5 Ring dips/assisted ring dips

Metcon

Metcon (AMRAP – Rounds and Reps)

Performance

16 minute AMRAP-

9 thrusters 95/65

12 Burpee bar hops

Run 200M

Fitness

9 thrusters

12 Burpees

Run 200M

100M=1 rep/200M=2 reps