CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Squat Snatch (2 rep max )
Fitness: Power Snatch
Metcon (Time)
4 Rounds FT:
Performance
12 Power snatch 115/85
8 OHS
6 Ring or Bar MU
Fitness
12 Power snatch
8 OHS
8 ring dips/box dips (with DB’s) or 16 push ups/asst push ups
