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