CrossFit OC3 – CrossFit
Warm-up
Power Clean (5-4-3-2-1)
Lift: Superset
5-4-3-2-1
Unbroken Power Cleans
5-4-3-2-1
TALL box jumps (as tall as possible)
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
Performance
12 Hang cleans 125/85 (men short bars)
8 Front Squats 125/85
32 du’s
Fitness
10
8
40 singles
