CrossFit OC3 – CrossFit
Warm-up
Hang Snatch (5×2)
Work up. Hang Squat Snatches
Fitness
2 hang power snatches
Metcon (5 Rounds for time)
25:00 minute clock. Every 5 minutes complete
Performance
10 Snatch 135/95 (singles)
16/13 Cal row
15 T2B
16/13 Cal Bike
Fitness
10 Snatches
14/11 Cal row
15 GHDSU/Toes above hips/sit ups
14/11 Cal Bike
*** each round is designed to be completed as fast as possible. They should have at least 1 minute of rest per 5 minute block
Score is by each round.
