CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (Time)
10-8-6-4-2
Power Clean ladder for time
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP-
20 Wall balls 20/14
20 box jumps 24/20
Fitness
15 Wall balls
15 box jumps/steps ups
10-8-6-4-2
Power Clean ladder for time
12 minute AMRAP-
20 Wall balls 20/14
20 box jumps 24/20
Fitness
15 Wall balls
15 box jumps/steps ups