CrossFit OC3 – CrossFit
Warm-up
Deadlift (7 rep max )
Metcon (AMRAP – Rounds and Reps)
2×6:00 AMRAPS (1 min rest b/t)
Performance
6:00 AMRAP
12 Thrusters 95/65
12 CTB pull ups
Rest 1 min
6:00 AMRAP
6 Thrusters 155/105
6 BMU
Fitness
6:00 AMRAP
12 Thrusters
12 pull ups/RR
rest 1 min
6:00 AMRAP
6 Thrusters (heavy)
6 CTB pull ups or strict pull ups or another skill to work on
