CrossFit OC3 – CrossFit
Warm-up
Strict Press
MAX reps- 3 rounds-
Performance- 115/75
RX- 95/65
Fitness- 75/55
* Minimum of 10 reps each round
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP-
14 Box jumps 24/20
14 Wall Balls 20/14
7 T2B
Fitness
14 Box jumps/step ups
14 Wall balls
7 Knee raises/10 v-ups