CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Reps)
Lift: 6 minutes max C&J
50/40 Cal Ski (buy in)
then… max C&J 225/155
Metcon (Time)
3 Rounds:
Performance
800m Run
15 Thrusters 135/95
75 DU’s
Fitness
600M run
15 Thrusters (mod weight)
100 Singles
