03/27/3017

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Snatch (1 complex EMOM)

8 minute EMOM- 1 SS+3 OHS

Metcon

Metcon (Time)

1-10

Performance

Power snatch 95/65

pull ups

OHS 95/65

Fitness

same scheme less weight, assisted pull ups