CrossFit OC3 – CrossFit
Warm-up
Weightlifting
8 minute EMOM
3 Hang Power Cleans
Metcon
Metcon (4 Rounds for time)
4 Rounds- Each for time-
Row 300/250M
15 KB swings 70/55
20 Push ups
Fitness
Row 300/250
15 KB swings
15 assisted push ups
* Rest 1 minute after each round
