CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (4 reps )
EMOM 7 minutes
Metcon (AMRAP – Reps)
4×3:00 minute AMRAPS with a 1 minute rest between- start over each time
30/24 Cal row
15 Wall balls 30/20
remaining time- max rep box jumps
Fitness
25/20 Cal row
15 Wall balls
Max reps step ups/lower box
*** Score is total # of box jumps.
