CrossFit OC3 – CrossFit
Warm-up
Push Jerk (5×3)
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
Performance
10 hang power cleans 155/105
5 RMU
10 Front squats 155/105
5 RMU
Fitness
10 HPC’s
7 CTB or 5 BMU or something skill they need to work on. I’d be fine with HSPU
10 HPC’s
whatever scale they used above
