CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
2/3/4/5 minute AMRAP THEN… For time (1 minute rest between AMRAPS)
Performance
25/18 Cal Bike
20 Burpees
15 Hang snatch 95/65
10 CTB pull ups
5 D-Ball OS 150/100
Fitness
20/15 Cal bike
15 Burpees
12 Hang snatch
10 RR/Pull ups
5 D-ball OS
*** You need to reach the next movement as you go up in the AMRAP. For example AMRAP 3 you need to get into the burpees. AMRAP 4 hang snatch, AMRAP 5 pull ups.
