CrossFit OC3 – CrossFit
Warm-up
Weightlifting
2 Cleans + 1 Jerk (AHAP)
Any Clean or Jerk is permitted
Metcon
Metcon (Time)
Performance
Run 400M
30 Pistols (15 per leg)
20 Power cleans 155/105
10 STO 155/105
Run 400M
30 Pistols (15 per leg)
20 Power cleans 155/105
10 STO 155/105
Run 400M
Fitness
Run 400M
40 Air squats
20 Power cleans
10 STO
Run 400M
40 Air squats
20 Power cleans
10 STO
Run 400M
