CrossFit OC3 – CrossFit
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
Performance
10 Front squats 135/95
10 CTB pull ups
10 STO 135/95
**** Minutes 16-22:00 Max CLEAN
Fitness
10 FS
10 pull ups/RR/Jumping
10 STO (same weight as FS)
**** Minutes 16-22:00 Max CLEAN
*** If you are newer you should NOT be going for a 1RM. Please check with your coach beforehand
