CrossFit OC3 – CrossFit
Warm-up
Weightlifting
EMOM 10- 2 Complexes on the Minute (2×2)
(2) 1 full snatch+1 hang squat snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP-
Performance
12 Front Squats 95/65
9 Hang Snatches 95/65
3 Ring Muscle Ups
Fitness
12 FS
9 HS
9 CTB/Pull ups/ Asst. Pull ups/ring rows
