CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
WOD first:
13 minute AMRAP
Performance
30 DU’s
15 KB swings 55/35
Fitness
50 single ladies
15 Swings still
Metcon (No Measure)
Circuit lift: (NFT, but don’t be slow AF)
3 Rounds:
20 Def push ups (Dumbbells)
10 Strict press
8 Strict pull ups (slow)