08/14/2019

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Front Squat (4×6)

72-75% Across

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP

Performance

9 Hang power cleans 135/95

6 Box jumps 36/30

6 STO 135/95

Fitness

Same thing, step overs, less weight