CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Hang Squat Clean (3 reps )
EMOM 8 minutes
Metcon
Metcon (Time)
2 Rounds for time:
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30 KB swings 70/55
30 Wall balls 30/20
100 FT WL with KB (50/50)
Fitness
Less weight, same thing