CrossFit OC3 – CrossFit
Warm-up
Clean and Jerk (2 Heavy C&J )
EMOM 8 minutes
Metcon (AMRAP – Rounds and Reps)
11 minute AMRAP
performance
5 C&J 135/95
7 Box jumps 36/30 (45+25lb plate)
9 Front Squats 135/95
Fitness
5 C&J (moderate weight)
7 Box step ups (lower box)
9 Front Squats
