CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Bench Press (EMOM 8 minutes- 60-70%)
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP-
Performance
7 Hang cleans 135/95
3 Ring or Bar MU
Fitness
7 Hang Cleans
5 ring dips/10 plate extensions