CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Snatch Compelx
EMOM 10 minutes-
1 snatch pull+1 Squat snatch+1 Snatch balance
Metcon
Metcon (Time)
4 Rounds:
Performance
Run 400M
9 Snatches 115/75
9 OHS 115/75
9 CTB
Fitness
Run 400M
9 Snatches
9 OHS
9 pull ups
