CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (Time)
“FireBall”
For time:
Performance
25 Snatches 115/85
50 Box jumps 30/24
25 Snatches 115/85
Then…
25 Thrusters 115/85
50 pull ups
25 Thrusters 115/85
Then…
25 Hang cleans 115/85
50 Burpee bar hops (facing) step up allowed as RX
25 Hang cleans 115/85
Fitness
20 snatches
40 box jumps
20 snatches
then…
20 thrusters
40 asst. pull ups/ring rows
20 thrusters
then…
20 hang cleans
40 burpee bar hops/step overs
20 hang cleans