CrossFit OC3 – CrossFit
Warm-up
Back Rack Lunge (4×20)
Metcon (AMRAP – Reps)
EMOM for as long as possible
“Macho man”
3 Power cleans
3 Front Squats
3 Jerks
*** RX barbell 185/135
** any-other weight is scaled. Also, you should be able to make a minimum of 10 minutes. So whatever weight you choose try to make 10 minutes.
If you make it to 15 minutes. THEN you have to add 1 rep per minute until fail.
Example Joe p finishes minute 15 3/3/3 (easily)
Starting on the next minute Joe p will now have to do:
4 Power cleans + 4 FS + 4 jerks if JP makes that he then goes to
5 Power cleans + 5 FS + 5 jerks etc etc etc. Until he fails. Which he will fail
Scoring: 1 rep = 1 minute
