CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Strict Press (4-3-2-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP-
40M shuttle run (10m increments)
15 Hang cleans 95/65
3 D-Ball OS (they choose)
Fitness
40M run
12 Hang cleans
3 D-Ball OS
