CrossFit OC3 – CrossFit
Warm-up
Back Squat (20 rep max )
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
Performance
1 bear complex 135/95
50 DU’s
2 BC
50
3 BC
50
etc…. Until 15 minutes it up
Fitness
same thing, less weight on BC and 75 Singles
