CrossFit OC3 – CrossFit
Warm-up
Back Squat (15 rep max )
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
Performance
1000M row for time:
directly into…
AMRAP of:
7 C&J 155/105
14 Wall balls 30/20
Fitness
Same thing, less weight on BB and WB.
1000m Row (Time)
Max Effort 1000m Row