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