CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Hang Snatch (6×2)
Metcon
Metcon (Time)
16-14-12-10-8-6-4-2
KB snaches 70/55 (each arm counts as a rep)
Pistols (each leg counts as a rep)
Run 200M after each round
Fitness
KB snatches
Pistol ast./20 air squats per round
Run 200M after each round
