CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Squat clean + FS (1 complex )
2 Squat cleans + 4 FS every 2 minutes for 6 rounds
Fitness
1 squat clean + 3 FS
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
Performance
7 Hang squat cleans 135/95
14 Burpee bar hops (lateral)
Fitness
5 Hang squat cleans (power + FS permitted) n
10 Burpee bar hops
