CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Metcon (AMRAP – Reps)
Snatches – 7 minute AMRAP – Partner WOD
RX+- 185/135 (squat)
RX- 135/95
Fitness- 115/75
Metcon
Metcon (Time)
10 rounds total- Partner WOD-
Switch off rounds
12/10 cal row
8 hang cleans 135/95
4 RMU/4BMU/8 CTB
Fitness
Same- less weight, assisted pull ups/ ring rows
Score=total time
