CrossFit OC3 – CrossFit
Warm-up
Hang Squat Clean (3 reps )
EMOM 7 minutes
Metcon (Time)
Performance
400M run
5 Hang squat cleans 165/115
50 DU’s
400M run
4 Hang Squat Cleans 185/135
50 DU’s
400m run
3 HSC 205/145
50 DU’s
400M run
2 HSC 225/155
50 DU’s
400M run
1 HSC 245/165
50 DU’s
Fitness
Same scheme, but 300M runs and 75 Singles per round.
