CrossFit OC3 – CrossFit
Warm-up
Front Squat (12-9-6-3)
12-9-6-3 Front Squat
70-75-80-85%+
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
Performance
9 hang cleans 155/105
9 Burpee pull ups (wrist height)
200M run with KB 55/35
Fitness
7 hang cleans (moderate weight)
7 (to target or shorter pull up bar)
200M run with or without KB
200M run worth 2 reps.
1=100M
2=finsih run
