CrossFit OC3 – CrossFit
Warm-up
Power Clean (3 Heavy singles )
Every :90 for 6 rounds:
3 heavy power cleans (singles)
Metcon (AMRAP – Rounds and Reps)
5 minute AMRAP: (#1)
Performance
8 C&J 125/85 (men use short bars)
16 T2B
Rest 1 minute
5 minute AMRAP: (#2)
4 C&J 195/140
8 BMU
Fitness
5 minute AMRAP:
8 C&J (moderate weight singles)
16 GHDSU, 16 Medball sit ups (or less T2B)
Rest 1 minute
5 minute AMRAP
4 C&J (heavy singles)
8 Dips, (stay with T2B scale), CTB pull ups (up to them, basically pick a skill)
*** Two separate scores
Score for AMRAP #1
Metcon (AMRAP – Rounds and Reps)
Score for AMRAP #2
