CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Power Snatch (EMOM 10 minutes )
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP-
8 OHS 115/75
12 CTB pull ups
Fitness
8 OHS
12 pull ups/ring rows or some combo
*** If they can’t do more than 8 CTB unbroken they probably shouldn’t be doing performance