CrossFit OC3 – OC3 Red Programming
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
05/03- Friday:
14 minute AMRAP:
32 DU’s
16/13 Cal row
8 Squat cleans 135/95
Rest 2:00 minutes
You have 5:00 to find your 1 RM squat clean (RX must be squat, power will not be permitted)
Squat Clean (1 RM )
Accessory
Metcon (Time)
30-20-10
HSPU
DB Snatch 50/35
DB Lunges
Use only one DB on the walking lunge and you can do them in place.
