CrossFit OC3 – CrossFit
Warm-up
Weightlifting
1 Complex (1 on the minute )
EMOM 8 minutes- 1 complex of –
Performance- 1 Hang clean + 1 low hang clean + 1 Full clean.
Fitness- 1 Hang clean + 1 full clean
Metcon
Metcon (Time)
Performance
40 Wall balls 20/14
20 Power Cleans 135/95
2 Rounds:
20 Wall balls 20/14
10 PC’s
3 Rounds:
10 Wall balls 20/14
5 PC’s
Fitness
30 Wall Balls
15 PC’s
2 Rounds:
15 Wall Balls
7 PC’s
3 Rounds;
10 Wall Balls
5 PC’s
