CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Lift partner WOD:
Squat Snatches: Completed however (one bar, change own weight)
26 reps @ 115/85
20 reps @ 135/95
16 reps @ 155/105
12 reps @ 165/115
8 reps @ 185/135
4 reps @ 205/145
Fitness
Power snatches you both choose weights. Two bars if need be.
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
Performance
14 DB snatches (heavy) They choose weight 7/7
14 Box jumps 24/20
Fitness
12 DB snatch
12 Box jumps/step ups
