CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
21 minute AMRAP:
Performance
9 C&J 120/85
9 Box jumps 30/24
6 BMU
Fitness
9 C&J (light)
9 step ups (lower box)
12 pull ups/Jumping pull ups
Immediately following:
you have 6 minutes to est. a 1 RM
Clean and Jerk
