CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Hang Clean (5 reps )
Metcon (Time)
3 Rounds FT:
RX+
100FT WL (with KB 70/55)
25 KB swings
8 RMU/BMU
Performance
100 FT WL 55/35
25 KB swings
15 T2B
Fitness
100 FT WL
20 KB swings
15 T2Rig or Feet above hips