CrossFit OC3 – CrossFit
Warm-up
Power Snatch (3 reps )
EMOM 10 minutes
Metcon (Time)
2 Rounds For Time:
Performance
40 Kb swings 55/35
40 Box jump overs 24/20
30 T2B
Fitness
30 KB swings
30 Box jump overs/step overs
30 Med ball sit ups/GHDSU/toes above hips (TAH)
Metcon (AMRAP – Rounds and Reps)
20.1 MOVER
18 minute AMRAP 75-80%:
20/15 Cal row
25 Air Squats
10 Burpees
