CrossFit OC3 – CrossFit
Warm-up
Front Squat (EMOM )
Front Squat EMOM 12 minutes (there will be a 1 minute break after every 4 minute block)
Minutes 1-4: 6 reps at 68%
Rest minute 4-5
Minutes 5-9: 4 reps at 75%
Rest minute 9-10
Minutes 10-14: 2 reps at 85%
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
Performance
36 DU’s
12 Push jerk 115/85
Fitness
50 Singles
10 Push jerk
