CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP-
Performance
Run 200M
8 Thrusters 155/105
6 Burpee bar muscle ups
Fitness
Run 200M
8 (heavyish) thrusters
6 Burpees + 6 Ring dips/assisted dips/DB box dips
