CrossFit OC3 – CrossFit
Warm-up
Weightlifting
c: 1 and 1/4 Front Squats (6×2)
Bounce out of bottom, go back down and stand up.
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP-
Performance
8 Snatches 135/95 (4/4)
16 Synchro Wall balls 20/14
100 DU’s (Split However) Partner must hold BB in FR
Fitness
8 Snatches
12 Synchro Wall balls
150 Singles (BBFR hold)
