CrossFit OC3 – CrossFit
Warm-up
Back Squat (5×2)
2 second pause at bottom of each rep
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
Performance
15 Back squats 135/95
12 Pull ups
9 Hang cleans 135/95
Fitness
15 back squats
12 RR/jumping pull ups/asst. pull ups
9 hang cleans
