CrossFit OC3 – CrossFit
Warm-up
Clean and Jerk (4×3)
4×3 C&J (singles)
Work up to heavy set of 3 C&J, performed in singles. No more than :15 seconds between reps
Metcon (2 Rounds for time)
2 Rounds each for time:
50/40 Cal Bike
30 T2B
10 C&J 165/115
Rest 2 minutes
fitness
40/30
30 T2Rig, TAH, GHDSU, medball sit ups
10 C&J (light/moderate weight)
Rest 2 minutes
