CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Clean and Jerk (EMOM 8 minutes)
Metcon
Metcon (Time)
30-20-10
Performance
Pull ups
Hang cleans 115/75
Fitness
assisted pull ups/ring rows
Hang cleans
30-20-10
Performance
Pull ups
Hang cleans 115/75
Fitness
assisted pull ups/ring rows
Hang cleans