CrossFit OC3 – CrossFit
Warm-up
Bench Press (15-12-9-6-3)
All sets AHAP
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
Performance
3.6.9.12.15….
Thrusters 95/65
CTB pull ups
box jump overs 24/20
Fitness
Thrusters
pull ups/Asst. pull ups/RR
box jump overs/step overs
