07/16/2019

CrossFit OC3 – CrossFit

Warm-up

Gymnastics

BMU/RMU

Skill work

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

Performance

10 Box jump over 24/20

8 Deadlifts 225/155

6 BMU

Fitness

10 Step overs

8 Deads

6 CTB or 8 regular pull ups/8 asst. pull ups

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