CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Split Jerk (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
12 STO 115/75
6 CTB pull ups
Fitness
12 STO
6 pull ups/asstited pull ups/ring rows
12 Minute AMRAP
12 STO 115/75
6 CTB pull ups
Fitness
12 STO
6 pull ups/asstited pull ups/ring rows