CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
13 Box jump overs 24/20
11 KB Swings 55/35
9 Push ups
DIRECTLY after, you have 2 minutes of rest.
You will then partner/group up and find your 1 RM bench press.
Bench Press (1 rm )
Metcon (7 Rounds for reps)
7 rounds every 2 minutes
5 Squat Snatches 135/95
Max HSPU’s til 1:15 in the round
Rest 45 seconds
