CrossFit OC3 – CrossFit
Metcon (No Measure)
LIft: 3 Rounds:
Max set dips
into… 45/35lb plate ext (max set)
15/15 Delt raises (45degree angle)
Max set barbell skull crushers
Max set Standing DB upright rows
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
3.6.9.12.15…
OHS 95/65
BJO 24/20
Fitness
FS/BS
step over/box overs
