05/17/2018

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Snatch (1 RM )

Metcon (Time)

Performance

10-8-6-4-2

Power snatch 135/95

Ring MU’s or BMU

Fitness

10-8-6-4-2

Power snatch

15-12-9-6-3

Ring dips/box dips/15 push ups per round

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