CrossFit OC3 – CrossFit
Warm-up
Weightlifting
7-6-5- Clean and Jerks (7-6-5)
Max weight unbroken reps- No breaks or pausing
Fitness
5-5-5
Can drop :10 seconds per rep
Metcon (Time)
Performance
20 Power cleans 135/95
20 Front Squats 135/95
20 CTB
400M run
20 CTB
20 FS
20 PC’s
Fitness
15 PC’s
15 FS
15 pull ups/asst. pull ups/ring rows
400M run
15
15
15
