CrossFit OC3 – CrossFit
Warm-up
Sumo Deadlift (5×5)
70-80% across (think speed)
Metcon (AMRAP – Rounds and Reps)
11 minute AMRAP:
Performance
7 Hang cleans 155/105
14/11 Cal row/Bike
Fitness
7 hang cleans (looking for unbroken reps)
12/9 Calories
