CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Snatch (1 rep max )
Metcon
Metcon (Time)
Performance
Row 500M
3 Rounds FT-
15 Power snatches 115/75
15 Box jumps 30/24
Run 800M
Fitness
Row 500M
3 RFT
15 power snatches
15 step ups/box jumps
Run 800M