03/13/2018

CrossFit OC3 – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP-

Performance

30/25 Cal row (some people might get stuck here, too bad)

30 FS 115/75

15 Burpee bar hops (step up permitted for RX)

30 Box jump overs 24/20

Fitness

25 minute AMRAP-

25/20

25

10

25 step overs

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