CrossFit OC3 – CrossFit
Warm-up
Weightlifting
3 Po. Snatch
75-78-81-84-87%-
5×1 3 position snatch- 1. Below knee (1 second pause, 2. Mid thigh (1 second pause) 3. Hips (no pause, just snatch)
Metcon
Metcon (Time)
5 Rounds-
Run 200M
7 SS 115/85
14 KB swings 55/35
Fitness
Run 200M
7 Power snatch
14 KB swings
