06/08/2017 Posted June 7, 2017 by Colin Cartee & filed under Workout of the Day. CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- 14 sit ups 14 ball slams 50/35 14 Goblet squats Leave a Reply Click here to cancel reply. Name (required) Mail (required) (will not be published) Website XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>