CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Power Clean (As many as possible )
:30on/:30off- EMOM 8 minutes
Metcon (Time)
Performance
60/50 Cal Bike Erg
50 STO 115/85
40 SDHP 115/85
30 T2B
20 Box jumps 36/30
10 BMU
Fitness
50/40 Cal Bike erg
40 STO
30 SDHP
30 Medball sit ups/feet above hips/knee raises
20 Box jumps/step ups
10 Ring dips/20 push ups/CTB
