CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (5-7 reps Every 2 minutes )
Metcon
Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP-
5 Ball OS 150/100
10 Jumps over ball (Back and fourth=1) 20 jumps total
Fitness
Same, less weight
6 minute AMRAP-
5 Ball OS 150/100
10 Jumps over ball (Back and fourth=1) 20 jumps total
Fitness
Same, less weight