CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
Performance
5 Power cleans 205/145
10 T2B
15 Box jumps 24/20
then… 16:00-22:00
Find your 1 rep max clean
Fitness
5 PC’s (moderate weight)
10 GHDSU, Medball/T2Rig
15 box step ups/lower box
Find your 1 Rep max clean
