CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP
Run 200M
12-9-6
(rx) CTB Pull ups
Power Cleans 135/95
Run 200M
12-9-6
Burpee box jump overs 24/20
Front Squats 135/95
Fitness
20 minute AMRAP
Run 200M
12-9-6
ring rows/assisted pull ups
Power cleans
Run 200M
12-9-6
Burpees/step overs
Front Squats
