CrossFit OC3 – CrossFit
Warm-up
Metcon (No Measure)
Lift: EMOM 12 minutes:
5 heavy thrusters (unbroken)
30′ HSW or 10 HSPU
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
3.6.9.12.15…
Performance
Wall balls 20/14
hang cleans 125/85
*** 30 DU’s after each round
Fitness
Less weight and 50 singles
