CrossFit OC3 – CrossFit
Warm-up
Gymnastics
12 minute EMOM
1. 10 HSPU
2. 5 Strict Pull ups
Metcon (AMRAP – Rounds and Reps)
Performance
12 minute AMRAP-
Row 1K (For time)
Directly into… AMRAP with remaining time-
30 DU’s
12 T2B
Fitness
1K row (for time)
Directly into.. AMRAP remaining time-
60 singles
12 T2KB or T2Rig or Knee raises
Metcon
1000m Row (Time)
Max Effort 1000m Row
