CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (AMRAP – Reps)
3/4/5 minute AMRAPS
25/20 Cal row
15 Pull ups
20 Wall balls 20/14
25 Burpee box jump overs 24/20
5 D-Ball OS 150/100
Fitness
20/15
15 assisted pull ups/ring rows
20 Wall balls
20 Burpee box jump overs
5 D-Ball
Score=TOTAL REPS
Metcon
Metcon (Time)
For Time:
Performance
25/20 Cal row
15 Pull ups
20 Wall balls 20/14
25 Burpee box jump overs 24/20
5 D-Ball OS 150/100
Fitness
20/15
15 assisted pull ups/ring rows
20 Wall balls
20 Burpee box jump overs
5 D-Ball
