CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Snatch (1 RM )
Metcon (Time)
Performance
10-8-6-4-2
Power snatch 135/95
Ring MU’s or BMU
Fitness
10-8-6-4-2
Power snatch
15-12-9-6-3
Ring dips/box dips/15 push ups per round
Performance
10-8-6-4-2
Power snatch 135/95
Ring MU’s or BMU
Fitness
10-8-6-4-2
Power snatch
15-12-9-6-3
Ring dips/box dips/15 push ups per round