CrossFit OC3 – CrossFit
Warm-up
Front Squat (12-8-4-2)
62-69-76-85%+
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
Performance
12 KB swings 70/55
8 CTB pull ups
4 Power cleans 185/135
Fitness
12 KB swings (heavy)
8 pull ups/Jumping pull ups (no RR)
4 Heavy power cleans
