CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
Performance
50 DU’s
15 T2B
25 DU’s
15 Thrusters Barbell 45/35
Fitness
60 Singles
15 GHDSU, Medball sit ups, reg sit ups, t2Rig
30 Singles
12 Thrusters
Minutes 18-24:00
3 Rep max thruster
