CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
Performance
15 Box jump overs 24/20
15 Thrusters 75/55
Rest 1 minute
8 minute AMRAP
15 SDHP 75/55
15 Push ups (RX+ HSPU)
rest 1 minute
8 minute AMRAP
15 Back squats 75/55
15 Pull ups
Fitness
12
12
rest 1 minute
12
12
rest 1 minute
12
12 asst. pull ups, RR, Jumping