CrossFit OC3 – CrossFit
Warm-up
Power Clean (9-6-3)
Singles, work up (no more than :5 b/t reps)
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
Performance
12 Hang cleans 135/85
9 thrusters 125/85
6 RMU
Fitness
12
9
6 BMU/Ring dips or 12 Push ups
