CrossFit OC3 – CrossFit
Warm-up
Bench Press (10-8-6-4-2-4-6-8-10)
*** Goal is to hit same weight first set as second
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
Performance
9 C&J 135/95
6 Tall box jumps 26/20
30 Ft HSW
Fitness
9 C&J (mod weight)
6 tall box jumps or step ups
6 HSPU or 12 regular push ups
