CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Clean (1 RM )
Metcon (Time)
Performance
Run 800M
Then…
21-15-9
Power cleans 135/95
Front Squats 135/95
Then…
Run 800M
Fitness
Run 800M
Then…
15-12-9
Power cleans
Front Squats
Then…
Run 400M