CrossFit OC3 – CrossFit
Warm-up
Clean and Jerk (5×3)
Singles, no more than :10 b/t reps
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP (2 scores)
1000M row (for time)
then… Remaining time
5 C&J 185/135
10 Box jumps 30/24
Fitness
Same less weight, lower box/ step ups
1000m Row (Time)
Max Effort 1000m Row
