CrossFit OC3 – CrossFit
Warm-up
3 Pos. Clean
EMOM 10 minutes: 1 complex of the following
1 High hang + 1 Low Hang + 1 Regular clean
Fitness:
3 Squat cleans
Metcon (Time)
Performance
30 Thrusters 95/65
30 Pull ups
20 Thrusters 115/85
20 CTB
10 Thrusters 135/95
10 BMU
Fitness
30 Thrusters
30 Jumping pull ups
20 Thrusters (heavier)
20 RR or asst. pull ups
10 Thrusters (heavier)
10 Pull ups/Strict RR