CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
6×6:00 “The Sixes”
Performance
*At the top of every 6:00 block Run 400M (including 0:00)
400M run
Then AMRAP:
3 Power cleans 185/135
6 Burpee bar hops
9 T2B
Fitness
300M run
AMRAP:
3 Power cleans (heavy)
6 Burpee bar hops
9 T2Rig or GHDSU or Medball Sit ups
*** Start where you left off each round. Yes, you’ll need to remember lol
