CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP-
Performance
16/14 Cal row
8 power cleans 155/105
4 Ring Muscle ups or 4 BMU
Fitness
14/12 cal row
8 power cleans
8 ring dips or assisted ring dips