CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Metcon (Time)
3-2-1 For Time-
Hang Clean + Front Squat + Jerk
Rx+ 205/135
225/155
245/165
RX 185/135
205/145
225/155
SC 135/95
155/105
185/135
Metcon (AMRAP – Rounds and Reps)
WOD 9 minute AMRAP-
9 FS
6 Hang cleans
3 STO
RX barbell – 115/85
Scaled BB – 95/65
