CrossFit OC3 – CrossFit
Warm-up
Skill Work
Skill Session
EMOM 8 minutes (ideas below)
5 RMU Or (5-7 BMU)
50′ HSW
5-8 Ring dips
2 Wall walks
Etc etc etc.
Metcon (AMRAP – Rounds and Reps)
17 minute AMRAP
Performance
6 C&J 185/135
9 Box jumps 36/30 (2 45lb plates for 36)
12 T2B
Fitness
6 C&J
9 Box jumps (tall, but step ups)
12 Medball Sit ups, TAH, GHDSU
