CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Partner Bench Press NFT
50-40-30-20-10 Split reps however
135/95
155/105
185/135
205/145
225/155
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
Performance
30/22 Cal row/bike
30 Wall balls 30/20
15
15
Fitness
25
25
10
10