CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Snatch (1 RM )
Metcon
Metcon (Time)
4 Rounds for time-
Performance
15 hang snatches 75/55
10 OHS 75/55
5 RMU or BMU
Fitness
15
10
10 Ring dips/box dips/15 push ups
4 Rounds for time-
Performance
15 hang snatches 75/55
10 OHS 75/55
5 RMU or BMU
Fitness
15
10
10 Ring dips/box dips/15 push ups