CrossFit OC3 – CrossFit
Warm-up
Split Jerk (1 rep (work up) )
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
Performance
18/13 Cal row
18 Db snatch 9/9 alt
3.6.9.12… RMU
Fitness
16/12 Cal row
16 DB snatch
3.6.9.12… BMU, pull ups, HSPU. Could be any skill they want to work on.