CrossFit OC3 – CrossFit
Open Gym Warm-up (Checkmark)
5 minutes for quality
15/12 Cal Ski
10/10 Windmills
20 Shoulder Taps
20 Air Squats
Push Press (Build to heavy 1 rep (record your weight!)
then 3×5 @ 70% of heavy 1 rep)
Metcon (Time)
Performance
5 Rounds
10 Hang Power Cleans (155/105)
15 Bar Facing Burpees
*Goal is under 10 minutes
*Choose a weight on the hang power cleans that allows you to complete the reps in two sets
Fitness
5 Rounds
10 Hang Power Cleans (lighter weight)/Dual DB Power Cleans
10 Burpees
*Goal is under 10 minutes
*Choose a weight on the hang power cleans that allows you to complete the reps in two sets
Optional Accessory (Checkmark)
3x
15 Back Extensions
12 Banded Tricep Extensions
1:00 Front Plank
rest 1:30 between sets
