CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Snatch (EMOM- 10 min )
Metcon
Metcon (Time)
WOD-
40 Wall balls 20/14
20 hang snatches 75/55
Run 800M
30 Wall balls
20 HS
Run 800M
20 WB’s
20 HS
Fitness
Same thing, less weight squat with ball.. All 400s
