CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Hang Snatch (8 Minute EMOM- 2 Reps )
Metcon
Metcon (Time)
3 Rounds-
Performance
25/20 Cal row
20 hang snatches 75/55
20 Wall balls 20/14
Fitness
20/15 cal row
15 Hang snatches/KB snatches
15 Wall balls or Squats with KB
