CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (5×5)
78-81% Across
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP:
Performance
11 T2B
9 Thrusters 95/65
33 DU’s
Fitness
11 Feet above hips, T2Rig, Medball sit ups
9 Thrusters (something they can do unbroken)
50 Singles
