CrossFit OC3 – CrossFit
Warm-up
Gymnastics
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP-
Performance
Run 200M
7 BMU/14 CTB/18 pull ups (pick one)
7 C&J 185/135
Run 400M
7 BMU
7 C&J 185/135
Fitness
Run 200M
14 Assisted pull ups/ring rows
7 C&J
Run 300M
14
7
*1 round = finishing your second set of C&J. 200=1 points (1 100-2 200)- 400 = 2 points (1-200 2 finishing)
