CrossFit OC3 – CrossFit
Warm-up
Complex
EMOM 8 minutes
RX complex:
3 Deads + 2 Hang cleans + 1 Split jerk
Scaled complex:
2 Deads + 2 Hang cleans + 2 Push jerk
Metcon (Time)
3 Rounds for time:
Performance
20 Hang cleans 115/75
20 Pull ups
80 DU’s
Fitness
15 hang cleans
15 RR/Jumping pull ups
100 Single unders
