CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
0:00-28:00 minutes to complete. A 20 minute AMRAP and your 1 RM C&J, both will count towards TNT as separate scores. So if you do not perform better and lift more you will be docked points.
Performance
400M row
20 Burpee bar hops
20 Hang C&J 95/65
200M row
10 Burpee bar hops
10 HS
Fitness
300M row
15
15
150M row
10
10
then… 1 RM C&J
