CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Clean and Jerk (2 reps)
Metcon
Metcon (AMRAP – Reps)
Performance
6 minute AMRAP-
12-9-6-3
24-18-12-6
Power Cleans 135/95
Box jump overs 24/20
Rest 1 minute exactly
6 minute AMRAP
12 FS
36 Du’s
Fitness
Same rep scheme less weight, step ups, Singles etc.
