CrossFit OC3 – CrossFit
Warm-up
Bench Press (3 rep max )
Metcon (AMRAP – Rounds and Reps)
17 minute AMRAP
Performance
16 KB swings 55/35
8 BMU
12 KB snatches 55/35
4 RMU
Fitness
16 KB swings
8 CTB or reg pull ups or asst. BMU
12 KB snatches
4 Ring dips or box dips
