CrossFit OC3 – CrossFit
Warm-up
Front Squat (40 reps)
70-73% across.
You will have 12 minutes to complete. This is NFT.
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
Performance
25 Cal row
25 pull ups
50 DU’s
Fitness
20 Cal row
20 RR/Jumping pull ups
75 Singles
