CrossFit OC3 – CrossFit
Warm-up
Complex (ME)
Lift: Max weight complex
3 Deads + 2 hang cleans + 1 Split jerk
Fitness
3 Deads + 2 Hang cleans + any jerk
*** Last dead will count as the start of 1st hang clean
Metcon (AMRAP – Rounds and Reps)
17 minute AMRAP
Performance
3.6.9.12…
Kb swings 55/35
Box jumps 24/20
Gob Squats 55/35
Fitness
same less weight, lower box/step ups
