CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Snatch Complex (1 Complex per minute )
EMOM 8 minutes-
Performance:
1 Power snatch + 1 Full snatch + 1 Hang snatch
Fitness:
3 Hang Power Snatches
Metcon
Metcon (Time)
4 Rounds for time:
Performance
15 Power snatches 75/55
21 Box jump overs 24/20
Fitness
12 Power Snatch
16 Box jump overs/step overs
