CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Metcon (AMRAP – Reps)
5 Minute AMRAP-
Snatches RX+ and RX must be squat snatches cannot power and ride down
RX+- 185/135
RX- 135/95
Fitness- 95/65
Metcon
Metcon (Time)
Performance
30/25 Cal row
30 Thrusters 95/65
60 KB swings 70/55
30 Thrusters
30/25 Cal row
Fitness
25/20
25 Lighter weight
25 Lighter weight
25
25/20
