CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (5×4)
Metcon
Metcon (AMRAP – Rounds and Reps)
3×3 minute AMRAPs- 1 minute rest between AMRAPS- Score is total # of rounds and reps completed. You will start the AMRAP OVER each time.
3 minute AMRAP-
Performance
9 Front Squats 115/75
9 Box jump overs 24/20
Fitness
9 Front Squats
9 Step overs or lower box
18 reps = 1 round
