CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (AMRAP – Reps)
4 (2) minute AMRAPS- 1 minute rest between each
AMRAP #1- 4 power snatches 95/65
20 DU’s
AMRAP #2- 3 PS 115/85
20 DU’s
AMRAP #3- 2 PS 135/95
20 DU’s
AMRAP #4- 1 PS 155/105
20 DU’s
*** Score is TOTAL reps
Metcon
Metcon (Time)
Performance
Row 1,000M
50 wall balls 30/20
Fitness
Row 750M
35 Wall balls
