CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (3×11)
68-70-72%
Metcon
Metcon (AMRAP – Reps)
9 minute AMRAP
Performance
3 Hang power cleans 155/105
3 T2B
6
6
9
9….. etc
Fitness
Same format,
Lighter HPC
T2KB or T2Rig or Knee raises
SCORE IS TOTAL REPS COMPLETED
