CrossFit OC3 – OC3 Red Programming
Warm-up
Weightlifting
Clean and Jerk (4×3)
Looking for singles, taking about :10 seconds of rest between reps. Then taking about 2 minutes between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
10 Power cleans 155/105
20 Box jump overs 24/20
