02/15/2019

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

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