CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Power Clean (1 Rep Max)
Metcon
Metcon (3 Rounds for time)
Performance
15 C&J 135/95
30 Wall balls 20/14
15 pull ups
Fitness
12 C&J
24 Wall balls
12 Pull ups/ring rows/asst. pull ups
*each round is FOR TIME: but MUST be done in the 5 minute interval. You will start over each 5 minutes. If you bleed into the next round, it will turn into an AMRAP 15.
