CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Hang Clean (1 rep max)
Metcon
Metcon (1 Rounds for time)
21 Clean and Jerks 135/95
15 Burpee bar hops
9 BMU (bar muscle ups)
Rest 4 minutes ( on your own)
21 back squats 135/95
15 BBH
9 BMU
Fitness
same thing-15 pull ups or CTB
