CrossFit OC3 – CrossFit
Warm-up
Back Squat (13-11-9-7-5)
backsquat
13-11-9-7-5
68-72-76-78-80%
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
Performance
10 Hang Clean and Jerks 95/65
10 Box jumps 24/20
fitness
10 Hang clean and jerks
box step overs/lower box
