CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Push Jerk (EMOM 8 minutes: 5 reps )
(looking for light weight and speed under the bar)
Metcon (Time)
Performance
25 Pull ups
50 DB snatch 25/25 50/35
25 Pull ups
50 DB snatch
25 Pull ups
Fitness
15 Pull ups/RR/asst pull ups
40 DB snatch
15
40 DB snatch
15