CrossFit OC3 – CrossFit
Warm-up
2 PC’s + 3 PJ
Max weight
Metcon (AMRAP – Rounds and Reps)
3:00 minute AMRAP:
9 Thrusters 95/65
9 Burpee bar hops
Rest 2 minutes
5:00 minute AMRAP:
7 Thrusters 115/85
9 BBH
Rest 2 minutes
7:00 minute AMRAP:
5 Thrusters 135/95
9 Burpee bar hops
Fitness
Same scheme, less weight on
Thrusters.
