CrossFit OC3 – CrossFit
Warm-up
Squat Clean (2 heavy reps )
EMOM 8 minutes
Metcon (Time)
10 rounds:
Performance
20 DU’s
10 Pistols (alt, 5/5)
1 HEAVY squat clean (90%+)
Fitness
30 singles
10 asst. pistols or 15 air squats
1 heavy clean (doesn’t have to be squat)
Transitions!!!
