CrossFit OC3 – CrossFit
Warm-up
Braswell (AMRAP – Rounds and Reps)
HERO WOD!
40 minute AMRAP-
“Braswell”
12 Burpees
9 Hang Power Cleans 95/65
18 Wall Balls 20/14
Run 200M with KB 55/35
Fitness option #1-
30 minute AMRAP
Fitness option #2-
2 (12) minute AMRAPS- with a 5 minute rest between
