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)