07/16/2018

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Clean and Jerk (5-4-3-2-1)

Unbroken reps

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP-

Performance

15 barbell thrusters 45/35

15 Box jumps 24/20

Fitness

12 Thrusters

12 Step ups/box jumps