CrossFit OC3 – CrossFit
Warm-up
Push Jerk (5×5)
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP
performance
100′ OH WL 50/50 55/35 (KB)
15 Thrusters 75/55
Fitness
100′ Walking lunge
12 Thrusters
*** do Not DROP BARS
OH WL = 2 reps. 50/50′
13 minute AMRAP
performance
100′ OH WL 50/50 55/35 (KB)
15 Thrusters 75/55
Fitness
100′ Walking lunge
12 Thrusters
*** do Not DROP BARS
OH WL = 2 reps. 50/50′