CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Reps)
3×8:00 minute AMRAPS
Performance
15/10 Cal Bike
5 C&J 135/95
Rest 1 minute
2) 15 Wall balls 30/20
7 hang cleans 135/95
Rest 1 minute
3) 15 KB swings 70/55
7 Front Squats 135/95
Fitness
Same format, less weight on barbell. 115/85, 95/65 etc.
Add up all your reps at the end. If you did 5 rounds + 8 reps on couplet #1. Turn that into reps and add it to your total rep count for couplet 2 and 3.
