CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Snatch Complex (Max weight )
1 Snatch Deadlift + 1 Snatch pull + 1 Full snatch
Metcon (Time)
Performance
5 Power Snatch 135/95
50 Wall balls 20/14
25 T2B
10 PS
45 Wall balls
20 T2B
15 PS
40 Wall balls
15 T2B
Fitness
Same rep scheme.
T2Rig, knee raises, 25 sit ups per round