CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Clean and Jerk (1 Rep Max )
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP-
Performance
21 Wal balls 20/14
15 Hang cleans 135/95
9 Burpee bar hops
Fitness
18 Wall balls
12 Hang cleans
9 Burpee bar hops
