CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
Performance
25 minute AMRAP-
20 KB swings 55/35
20 Wall balls 30/20
400M run
Fitness
20 minute AMRAP
15 KB swings
15 Wall balls
300M run (black line)
400=2 reps
1 for hitting 200M
2 for hitting 400M
