CrossFit OC3 – CrossFit
Warm-up
3 HPC’s + 3 FS + 3 Jerks (5×1)
Every :90 for 5 rounds complete one complex
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
2.4.6.810….
barbell at 115/85
hang cleans
Front Squats
Push Jerk
Then…
30 DU’s
Fitness
Same scheme but 50 singles
*** You will perform 2 hang cleans, 2 front squat, 2 jerks. Then 30 DU’s. Next round 4/4/4/30. Next round 6/6/6/30 follow this pattern until 10 minutes.
