CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Overhead Squat (5×4)
work up
Metcon (AMRAP – Rounds and Reps)
3x3minute AMRAPS (start where you left off) Score is total # of rounds and reps added up throghout all 3 AMRAPS. Rest 1 minute between each AMRAP.
Performance
15 OHS 95/65
5 D-ball over shoulder (OS) 150/100
Fitness
15 Lighter OHS or FS or BS
5 D-ball OS
