CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (7-7-5-5-3-3)
78-83-88%
Metcon
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP-
9 hang clean and Jerks 115/85
9 Burpee bar hops
Fitness
Same thing, less weight
78-83-88%
9 minute AMRAP-
9 hang clean and Jerks 115/85
9 Burpee bar hops
Fitness
Same thing, less weight