CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Hang Snatch (1 RM )
Metcon
Metcon (Time)
Performance
60/50 cal row
30 hang snatch 95/65
30 SDHP 95/65
60/50 Cal row
Fitness
50/40 cal row
25
25
50/40
Performance
60/50 cal row
30 hang snatch 95/65
30 SDHP 95/65
60/50 Cal row
Fitness
50/40 cal row
25
25
50/40