CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
17 minute AMRAP:
Performance
15/12 Cal row or bike
12 STO 115/85
9 Burpee bar hops
Fitness
Doesn’t matter, you just need to make sure you do the EXACT same WOD in 7 weeks.
No rest…
7 minutes to find a 1 RM clean.
For TNT: the WOD and Lift will both count as things you need to do better on. That is if you want full points.
