CrossFit OC3 – CrossFit
Warm-up
Bench Press (6×3)
6×3 Heavy sets
*** After each set of bench perform 10 Decline push ups (feet on box, using paralettes)
Metcon (Time)
“Karen The Cleaner”
Performance
150 wall balls for time 30/20
*Every 25 wall balls
perform 5 Squat cleans 225/155
Fitness
150 Wall balls
*Every 30 wall balls
perform 5 squat cleans
