CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Squat Snatch Complex (4×1)
Squat Snatch:
RX: 4 sets of the following complex: 2 squat snatch + 2 high hang + 2 Snatch balance
Fitness: 4 sets of following complex: 1 Squat Snatch + 1 Hang Snatch + 2 OHS
Metcon
Metcon (Time)
3 Rounds FT:
Performance
15 Power snatch 75/55
60 DU’s
15 CTB
Fitness
12 Power snatch
72 singles
12 Pull ups/asst. pull ups/RR
