CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Reps)
5 minutes max Squat Snatch
185/135
*** Buy in with 40/30 Cal ski
Metcon (AMRAP – Rounds and Reps)
2×6 minute AMRAPS (rest 1 min b/t)
6 minute AMRAP
9 wall balls 20/14
3 Power cleans 185/135
Rest 1 minute
9 Wall balls 30/20
6 PC’s 135/95
Fitness
same thing, less weight on PC’s
*** Score AMRAP #1
Metcon (AMRAP – Rounds and Reps)
Score AMRAP #2
