CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
RX+
7 power cleans 185/135
5 RMU
3 D-Ball OS 150/100
RX
7 power cleans 155/105
5 BMU
3 D-ball OS 100/80 (might have to share)
Fitness
7 Power cleans
7 box dips/ring dips/push ups (14)
3 D-Ball oS
Rest 2 minutes
Find your 1 RM clean (You have 7 minutes)
