CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (AMRAP – Reps)
3 Minute AMRAP:
Squat Clean Thrusters 185/135
Fitness
135/95
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
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Performance
500M row for time:
then… AMRAP remaining time:
8 Burpee box jump overs 24/20
8 Squat cleans 135/95
Fitness
500M row for time:
then.. AMRAP remaining time:
8 BBJO/step overs
8 power or squat cleans
500m Row (Time)
Max Effort 500m Row
