CrossFit OC3 – CrossFit
Warm-up
Hang Clean (4×5)
Metcon (AMRAP – Rounds and Reps)
WOD:
8 minute AMRAP:
10 Hang cleans 125/85
10 T2B
Rest 1 minute
8 minute AMRAP:
10 Front squats 125/85
10 Pull ups
Fitness
8 minute AMRAP:
10 Hang cleans
10 GHDSU, Sit ups, TAH
rest 1 minute
8 minute AMRAP:
10 Front squats or BS (whatever they did NOT do the day before)
10 jumping pull ups or RR
SCore is rounds and reps for both AMRAPS added together
