CrossFit OC3 – CrossFit
Warm-up
Snatch (1 Rep max )
Metcon (Time)
Performance
1000M run
12-8-4
Power snatch 95/65
Box jump over 24/20
800M run
12-8-4
Power snatch
Box jump over
400m run
12-8-4
Fitness
800M run
10-6-4
Power snatch
Box step over/lower box
400M run
10-6-4
Power snatch
Box step over/lower box
400M run
10-6-4
Power snatch
box step over/lower box
