CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Skill Work
Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP-
Performance
14 OHS 95/65
7 (10 meter) runs down and back (14 lengths)
1 KB WL (down and back) 70/55
Fitness
12 OHS
5 Runs
1 Lunge (D&B) less weight or no weigh
