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