CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Clean (1 Rep Max)
Metcon
Metcon (AMRAP – Reps)
3-6-9-12-15….
15 Minute AMRAP
Performance
Squat cleans 115/75
CTB pull ups
Burpees
Fitness
Squat clean
pull ups/assisted pull ups/ring rows
burpees