CrossFit OC3 – CrossFit
Warm-up
Back Squat (6-5-4)
EMOM 12 minutes:
Minutes 1-4: 6 reps at 68-70% across
Rest 1 minute (weight change)
Minutes 6-9: 5 reps at 73-75% across
Rest 1 minute (weight change)
Minutes 11-14: 4 reps at 78-80% across
Metcon (AMRAP – Reps)
9 minute AMRAP:
Performance
Max snatches at 135/95
*EMOM you must perform 20 DU’s
Fitness
Max snatches (less weight)
EMOM 30 single unders
