CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Push Jerk (6×3)
Metcon
Metcon (AMRAP – Reps)
2x 7 minute AMRAPS- 2 minute rest between
7 minute AMRAP:
8 Synchro T2B
8 D-Ball OS 150/100 (total)
Rest 2 minutes
7 minute AMRAP:
8 Synchro T2B
12 Synchro KB swings 70/55
Fitness
T2Rig, Feet above hips, 14 sit ups
Less weight on D-Ball and KB