CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Reps)
3 minute AMRAP:
Max rep C&J’s
RX: 225/155
Fitness: anything else
*** Looking for a 15 reps+
Metcon (AMRAP – Rounds and Reps)
WOD: 9 minute AMRAP:
Performance
4 squat cleans 185/135
8 T2B
Fitness
4 Squat cleans (singles, mod weight)
9 GHDSU, 10 ab mat sit ups, 8 medball sit ups