CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Reps)
LIft: 6:00 minute clock max Squat cleans
at 0:00 they will complete a 1000M bike
RX weight for Squat cleans 225/155
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
Performance
7 Hang C&J 125/85
11 BJO
7 Hang Snatch 125/85
11 BJO
Fitness
7 HC C&J
11 Step overs/lower box
7 HG snatch
11 Step overs/lower box
