CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Clean Complex (Max weight )
1 hang clean+1 power+ 1 squat
Metcon
1000m Row (Time)
Max Effort 1000m Row
Metcon (AMRAP – Rounds and Reps)
Performance
10 Hang cleans 155/105
35 Double unders
Fitness
10 Hang cleans (should be heavy)
50 SIngles