CrossFit OC3 – CrossFit
Warm-up
C&J (max C&J)
“I don’t care what you can do while fresh. Show me what you can do while tired”
5×2:00 Blocks (2 minute rest b/t) max clean and jerks
Each 2 minute block starts with a 18/13 Calorie Row
Ascending weight on C&J’s:
135/95
155/105
185/135
205/145
225/155
*** Score is TOTAL # of C&J (partner up and you can help each other change weight)
Metcon (Time)
Performance
100 T2B for time
EMOM perform 5 front squats 185/135
Fitness
100 GHDSU or 100 medball sit ups
EMOM 4 Front squats (moderate weight)
Front squats are from the floor
