CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Reps)
5 Rounds; 1 rd, every 2:00
15 pull ups
Max Squat cleans (go up in weight every round)
185/135
205/145
225/155
245/165
275/185
*** RX weight is above
Metcon (Time)
Performance
75/60 Cal row or bike
150 DU’s
75 KB swings 55/35
50 Cal row or bike
100 DU’s
50 swings
25/15 cal row
50 DU’s
25 swings
Fitness
65/50 Cal row
200 Singles
65 KB swings
40
120
40
20
80
20
