CrossFit OC3 – CrossFit
Warm-up
Push Press (5×5)
Metcon (AMRAP – Rounds and Reps)
Performance
6 minute AMRAP:
5 dual DB devil press 50/35
15 T2B
Rest 2 minutes
6 minute AMRAP:
5 Deadlifts 315/215
5 RMU
Fitness
6 Minute AMRAP
5 lighter DP
15 GHDSU/TAH/medball sit ups
Rest 2 minutes
6 minute AMRAP
5 heavy Deads
5 BMU/CTB/Ring dips/15 push ups
2 Scores. 1 for each AMRAP
Metcon (AMRAP – Rounds and Reps)
AMRAP #2. As listed. Not as performed
