CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Reps)
Lift: Every 2:00 for 4 rounds
(rest 1 minute b/t rounds)
Start of every 2:00 10 Burpee bar hops
remaining time Max C&J 185/135
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
Performance
3.6.9.12.15.18…
T2B
Thrusters 95/65
Fitness
Medball sit ups, TAH, GHDSU
Thrusters
