CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (10×3)
Front squat- 10×3
Sets- 1-5 75-80%
Sets- 6-10 80%+
Metcon
Metcon (AMRAP – Rounds and Reps)
WOD- 8 minute AMRAP-
5 Power cleans 205/135
3 Ring muscle ups
Fitness
5 Power cleans lighter weight
5 ring dips