12/30/2019

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

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