CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
RX+
15 BMU
45 DB snatch 70/50
15 BMU
45 DB snatch
RX
30 Pull ups
60 DB snatch 50/35
30 Pull ups
60 DB snatch
Fitness
25 Ring rows/pull ups/asst. pull ups
50 DB snatch
25
50
RX+
15 BMU
45 DB snatch 70/50
15 BMU
45 DB snatch
RX
30 Pull ups
60 DB snatch 50/35
30 Pull ups
60 DB snatch
Fitness
25 Ring rows/pull ups/asst. pull ups
50 DB snatch
25
50