CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Squat Clean (7×1)
Metcon
Metcon (Time)
Run 200M
21 Power cleans 155/105
21 Wall balls 30/20
Run 200M
15 Power cleans 155/105
21 Wall balls 30/20
Run 200M
9 Power cleans 155/105
21 Wall balls 30/20
Run 200M
Fitness-
same less weight and normal wall ball scale..