CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Push Jerk (EMOM 10 minutes)
3 reps
Metcon
Metcon (Time)
Performance
18-15-12-9-6-3
Hang cleans 135/95
Box jump overs 24/20
Fitness
15-12-9-6-3
Hang cleans
Box jump overs or step overs
3 reps
Performance
18-15-12-9-6-3
Hang cleans 135/95
Box jump overs 24/20
Fitness
15-12-9-6-3
Hang cleans
Box jump overs or step overs