CrossFit OC3 – CrossFit
Warm-up
Back Squat (Back Squat TEMPO 2 Sec Descent + 1 Sec pause (6×2)
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP
Performance
2.4.6
Squat cleans 135/95
10 T2B
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8-10-12
Squat cleans
15 T2B
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14-16-18
Squat cleans
20 T2B
Fitness
same rep scheme, GHDSU, Medball, or T2Rig
*** If they get through the 3rd couplet it would go back to the start.
