07/28/2016

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Power Clean (2 reps EMOM 10 minutes )

Metcon

Metcon (Time)

Performance

12 Squat cleans 115/75

3 Ring MU’s

10 SC’s 135/95

5 Ring MU’s

8 SC’s 155/105

7 Ring MU’s

6 SC’s 185/125

5 Ring MU’s

4 SC’s 205/145

3 Ring MU’s

2 SC’s 225/155

Fitness

Same format-

10 ring dips/15 plate extensions each round

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