CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (Time)
18 minute TIME CAP
5-4-3-2-1 Squat Snatches
*at the END of each set you must perform 25 wall balls 20/14, they will end with 25 wall balls
Mens weights:
RX+- 135/155/185/205/225
RX- 95/115/135/155/185
Fit- Barbell/75/95/115/135
Womens weights:
RX+- 95/105/125/145/155
RX- 65/75/95/105/125
Fit- Barbell/55/65/75/95
RX & RX+- must be SS to count- Fitness can be whatever
