1/04/2016

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

10 min EMOM (10 min EMOM)

3 Back squats 70-85%

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP

Performance

6 power cleans 185/125

3 Ring or bar muscle ups

Fitness

6 Power cleans

9 ring dips/assisted ring dips

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