CrossFit OC3 – CrossFit
Warm-up
Front Squat (7-7-5-5-3-3)
Lift: Front Squat:
7-7-5-5-3-3
7s 72%
5s 76%
3s (go up each set)
80%
82%
84%
Metcon (AMRAP – Rounds and Reps)
“Murph Prep)
15 minute AMRAP
Performance
10 Pull ups
15 push ups
25 Air squats
Fitness
8 Jumping pull ups (Mix in some RR too)
12 Push ups (SCALE accordingly)
20 Air squats
*** If you are going to wear a vest for Murph, wear a vest for this WOD
