CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Hang Power Clean (4 reps )
EMOM 8 minutes
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
Performance
25/18 Cal row/Bike/run (just looking to move)
25 Kb swings 55/35
Fitness
20/15 Cal row/bike/200run
20 swings
