11/07/2017 Posted November 6, 2017 by Colin Cartee & filed under Workout of the Day. CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (1 RM ) Metcon Metcon (Time) Double Grace 60 C&J for time 135/95 Fitness 50 C7J for time Leave a Reply Click here to cancel reply. Name (required) Mail (required) (will not be published) Website XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>