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