CrossFit OC3 – CrossFit
Warm-up
Squat Clean (:30on/:30off)
Lift: 8 Rounds: :30 on/:30 off
Max rep squat cleans 165/115
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
Performance
15 Wall balls 30/20
10 Burpee box over 24/20
10 Wall balls 30/20
5 Burpee box over
Fitness
15 Wall balls
10 Burpee box step overs
10 Wall balls
5 Burpee box step overs