CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
4×7 Strict Pull ups
4×12 Overhand Grip Bent over Barbell rows
4×12 Strict Ring Rows (Feet on a box)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
Performance
9 Power cleans 185/135
7 Burpee bar hops
5 BMU
Fitness
9 Power cleans (heavy singles)
7 Burpee bar hops/step overs
5 Ring Dips or 5 asst. DB box dips or 12 push ups
