07/14/2017

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Overhead Squat (1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP

Performance

12 OHS 115/75

6 RMU/8 BMU

Run 200M

Fitness

12 OHS/FS

10 Ring dips/box dips/plate extensions

Run 200M