11/04/2016

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Metcon

Metcon (4 Rounds for reps)

4 (4 minute) AMRAPS- 1 minute rest between each-

AMRAP 1 and 2 are the same so are 3 and 4

1 & 2-

8 power cleans 135/95

8 pull ups

3 & 4-

8 STO 135/95

8 box jumps 30/24

Back Squat (4-3-2-1)

80-85-90-95%+