CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory:
3×12 Straight leg DL’s
3×12 GHD Raises
3×12 Single leg RDL (with Dumbbell)
Metcon (Time)
7 Rounds for time:
Performance
15/12 Cal row or Bike
10 Pull ups
5 Power snatch 135/95
Fitness
12/10 Cal row or Bike
8 asst. pull ups/RR (make these difficult)
4 Power snatch (moderate weight)
