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