CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Clean and Jerk (5×1)
All reps above 87%. Looking for 5 heavy successful lifts
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 ***
