CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
17 minute AMRAP:
200M run
21 Barbell thrusters 45/35
200Mrun
21 barbell Push press 45/35
*** DO NOT DROP BARBELLS
17:00-23:00
They will find a 1 rep max Clean and Jerk
Fitness
Same but 15 reps of each