CrossFit OC3 – CrossFit
Warm-up
Bear Complex (EMOM 10 min )
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
Performance
5 Burpee bar hops
25 DU’s
3 Squat cleans 185/135
Fitness
5 Burpee bar hops
35 Singles
3 Squat cleans (heavy)