CrossFit OC3 – CrossFit
Warm-up
Clean Complex (Max weight )
Max Weight Complex-
1 clean + 1 Hang clean + 1 High hang clean + 2 jerks
Fitness
2 cleans + 2 Jerks
Metcon (Time)
Performance
15 Squat cleans 135/95
Run 200M
12
Run 200M
9
Run 200M
6
Run 200M
3
Run 200M
Fitness
10 Squat cleans
Run 200M
8
200M
6
200M
4
200M
2
200M