CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
5-4-3-2-1- Hang Cleans
RX+- 185/135-205/145-225/155-245/165-265/185
RX- 155/105-165/115-175/125-185/135-205/145
Fitness- On the Board!
*** After each set you must perform 15 T2B- Also, change your own weight
Gymnastics
EMOM 10 minutes
1. 30 Ft HSW or 10 HSPU or 12 Regular push ups
2. 2-5 RMU- 7 Ring dips- box dips- etc
