CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Metcon (Weight)
Max Weight-
1 Hang clean+ 1 Squat clean+ 1 FS+1 Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP-
Performance
5 squat clean and jerks 155/105
15 Pull ups
Fitness
5 Squat clean and jerks
10 Pull ups/12 ring rows
