CrossFit OC3 – CrossFit
Warm-up
Clean and Jerk (1 rep )
: EMOM 8 minutes
1 Heavy C&J (all reps 90%+)
Metcon (Time)
4 Rounds for time:
Performance
25/18 Cal bike
25 KB swings 55/35
25 Pull ups
Fitness
20/15
20
20
: EMOM 8 minutes
1 Heavy C&J (all reps 90%+)
4 Rounds for time:
Performance
25/18 Cal bike
25 KB swings 55/35
25 Pull ups
Fitness
20/15
20
20