CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Metcon (AMRAP – Reps)
3 minute AMRAP: Max reps
Power cleans 225/155
(Minimum 15 reps)
Metcon (Time)
4 rounds FT:
Performance
25 KB swings 55/35
400M run
25 Box step ups (w/ KB)
Fitness
20 Kb swings
300m run
20 Box step ups
