05/31/2018

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Snatch Complex (EMOM 8 minutes )

2 Power Snatch + 2 Hang Power snatch

Metcon (Time)

3 Rounds for time:

Performance

20 KB swings 55/35

10 KB thrusters (20 total-10 per arm)

100 Ft OHWL with KB (50R/50L0

Fitness

15 KB swings

7 KB thrusters per arm

100 Ft WL (Front rack or no weight)

*** Time Cap 18:00 minutes

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