CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Bench Press (8-8-6-6-4-4)
70-75-80%
Metcon
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP:
Performance
14/11 Cal row
50 DU’s
Fitness
12/10 Cal row
65 Singles
70-75-80%
9 minute AMRAP:
Performance
14/11 Cal row
50 DU’s
Fitness
12/10 Cal row
65 Singles