CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
“April For Reals”
35 minute AMRAP:
Performance
60/45 Cal row *Partner holds BBFR (total)
30 Squat cleans thrusters (135/95) (total)
30 Synchronized pull ups (or simultaneous) (30 each)
30 conga line Box jump overs 24/20 (30 each)
Fitness
50/35 Cal row (partner holds BBFR)
30 Thrusters or Squat cleans (they can choose)
30 simultaneous asst. pull ups/RR/jumping PU
30 bonga line box jump overs or step overs