10/13/2020

CrossFit OC3 – CrossFit

Warm-up

Metcon (Time)

3 minute AMRAP:

Rest 1 minute

4 minute ARMAP:

Rest 1 minute

5 minute AMRAP:

Rest 1 minute

FOR TIME:

Performance

20/15 Cal row or bike

10 C&J 135/95

100 DU’s

10 thrusters 135/95

20 CTB pull ups

Fitness

18/13 Cal row or bike

10 C&J

150 Singles

10 Thrusters

20 pull ups/asst. pull ups/RR

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