CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
Performance
18/13 Cal row
18 Wall balls 20/14
18 DB snatch 50/35
Fitness
15/11
15
15
Bench Press (3×3, 3×6, 3×9)
15 minute clock.
3s same weight
6s same weight
9s same weight
