CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Complex (EMOM 8 minutes)
performance
1 Hang Clean + 2 FS+ 2 Jerks (split ideally)
Fitness
1 HC+1FS+1jerk
1 Complex each minute
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP –
Performance
7 Hang clean and jerks 115/75 (ladies don’t drop 15s from overhead)
14 Box jumps 30/24
Fitness
7 hang clean and jerks
14 Box jumps/step ups
