CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Power Snatch (10 minute EMOM)
Metcon
Metcon (Time)
RX+
21-15-9
7-7-7
OHS 135/95
Burpee bar hops
RMU (they only do 7 RMU per round) OPEN STYLE
RX
21-15-9
OHS 115/85
Burpee bar hops
14-14-14 Ring dips
Scaled
21-15-9
OHS
Burpee bar hops
14-14-14 assisted dips, push ups