CrossFit OC3 – CrossFit
Warm-up
Bench Press (4×12)
Narrow Grip
Metcon (AMRAP – Rounds and Reps)
20 minute clock
Performance
1 mile run (timed)
then… remaining time AMRAP:
9 pull ups
9 wall balls 30/20
Fitness
1200M run (timed)
then… Remaining time AMRAP:
9 Asst. pull ups/RR/Jumping
9 Wall balls (heavy)
1-Mile Run (Time)
Max Effort 1-Mile Run
