CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (10×3) Front squat- 10×3 Sets- 1-5 75-80% Sets- 6-10 80%+ Metcon Metcon (AMRAP – Rounds and Reps) WOD- 8 minute AMRAP- 5 Power cleans 205/135 3 Ring muscle ups Fitness 5 Power … Continue reading 05/17/2016