CrossFit OC3 – CrossFit
Warm-up
Clean and Jerk (15-12-9-6-3)
Lift: Partner C&J (both partners do all reps)
15-12-9-6-3 (trade off however)
155/105
185/135
205/145
225/155
245/165
RX weights- anything else is fitness/scaled
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP:
Performance
9 Hang cleans 135/95
9 Box jumps 30/24
Fitness
9 hang cleans
9 step ups (or lower box jumps)
