CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Power Clean (3 Power Cleans)
EMOM 10 minutes- 3 Power cleans 70%+
Metcon
Metcon (Time)
Performance –
4 rounds EACH for time- 1 minute rest between rounds-
15 box jumps 30/24
10 power cleans 185/125
5 ring muscle ups
Fitness
15 step ups/smaller box jumps
10 power cleans
8 ring dips/assisted ring dips/12 plate extension
