CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Power Snatch (3 reps )
EMOM 8 minutes
Metcon
Metcon (Time)
Performance
21-15-9
OHS 95/65
12-9-6
RMU/ring dips have them do 21-15-9
Fitness
21-15-9
OHS/FS/BS
Assisted ring dips/DB box dips/plate ext. etc
