CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (3-2-1-2-3)
75-85-90-85-75%
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP-
RX+-
50 FT HSW
10 FS 155/105
RX/Performance
10 HSPU
10 FS 135/95
Fitness
12 Push ups
10 FS
75-85-90-85-75%
8 minute AMRAP-
RX+-
50 FT HSW
10 FS 155/105
RX/Performance
10 HSPU
10 FS 135/95
Fitness
12 Push ups
10 FS