07/19/2019

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

2 Power cleans + 3 Front Squats (1 RM )

Max weight

Metcon (Time)

3 Rounds for time:

Performance

400M run

24 Wall balls 30/20

12 Power cleans 135/95

Fitness

300m run

20 Wall balls

10 Power cleans