CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP-
Run 200M
20 Front Squats 115/85
Run 400M
20 Shoulder to overhead 115/85
Fitness
Run 200M
15 FS
Run 200M
15 STO
200M run = 2 reps
400M run = 4 reps (2 reps 200, 2 reps for completion)
