CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
“Kitchen Sink”
24 minute AMRAP:
Performance
18/13 Cal Bike Erg
then…
1 round of mini DT
9- Deadlifts 155/105
6 Hang cleans 155/105
3 STO 155/105
then..
15 T2B
= 1 Round
Fitness
15/10 Cal Bike Erg
then..
1 Round of mini DT
9
6
3
then..
25 sit ups/15 T2Rig/ Feet above hips
=1 Round