02/11/2019

CrossFit OC3 – OC3 Red Programming

Warm-up

Weightlifting

Clean and Jerk (5×1)

All reps above 87%. Looking for 5 heavy successful lifts

Metcon

Metcon (AMRAP – Reps)

5 (2) minute interval of:

Buy in (Each interval starts with C&J)

10 C&J 135/95

Remaining time in the two minutes:

Max box jump overs 24/20

Fitness

same thing, less weight, step overs

1 minute rest in-between each interval
*** Score is total # of box jump overs ***

Metcon (Time)

3 Rounds

50 DU’s

25 Toes-To-Bar

50 ft HSW
For the handstand walk mark the floor 25 ft down and 25 ft back

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