CrossFit OC3 – CrossFit
Warm-up
5 Rounds NFT:
Lift: 5 Rounds NFT: But not taking forever
10 Bench press (You can choose)
10 Strict pull ups
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
Performance
7 Squat cleans 135/95
14 Push ups
21/18 Cal row
Fitness
7 Squat cleans
14 asst. push ups
21/18 Cal row
