CrossFit OC3 – CrossFit
Warm-up
Split Jerk (Barbell warm up )
Go over split jerk. You will then be giving 10 minutes to work up and hit some reps that are weighted
Metcon (Time)
Performance
20 Power cleans 155/105
20 T2B
20 Box jumps 30/24
80 Wall balls 30/20
20 Box jumps 30/24
20 T2B
20 Power cleans 155/105
Fitness
15 Power cleans
15 T2Rig or Feet above hips or x2 sit ups
15 Box jumps/step ups
60 Wall balls
15
15
15
