CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Sumo Deadlift (5×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP-
Performance
15 KB swings 55/35
10 HSPU
Fitness
15 KB swings
12 push ups
RX+
15 Kb swings 55/35
60 ft HSW (30/30)
HSW=2 reps 1 for 30 and 2 for 60
