CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (3×12)
70%
Metcon
Metcon (AMRAP – Reps)
Performance
9 minute AMRAP-
3.6.9.12…
HSPU’s
Hang cleans 165/115
Fitness
Push ups (double reps)
hang cleans reps stay same
70%
Performance
9 minute AMRAP-
3.6.9.12…
HSPU’s
Hang cleans 165/115
Fitness
Push ups (double reps)
hang cleans reps stay same