CrossFit OC3 – CrossFit
Warm-up
Back Squat (EMOM 10 minutes 5 BS @ 62-67%)
(across, looking for SPEED of reps)
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
Performance
1 Round:
4 Power cleans 155/105
8 Burpee bar hops
2 Rounds:
5 Power cleans
10 Burpee bar hops
3 Rounds:
6 Power cleans
12 Burpee bar hops
4 Rounds:
7 Power cleans
14 Burpee bar hops
Fitness
Same rep scheme, less weight
*** Power cleans go up by 1 rep
** Burpees by 2 reps.
If you finish the round of 4. Start over again until 14 minutes are up
