04/04/2022

CrossFit OC3 – CrossFit

Warm-up

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

Performance

12 Hang cleans 115/75

24 DU’s

8 Burpee bar hops

24 DU’s

Fitness

12 Hang cleans (unbroken)

30 Singles

6 Burpee bar hops

30 singles

16:00-23:00 minutes

Directly after…

2 rep hang clean (squat or power)

Hang Clean (2 rep max )

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