CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
30 KB swings 70/55
15 Burpee box jump overs 24/20
30 Thrusters 95/65
15 BBJO
30 Hang snatch 95/65
15 BBJO
15 KB swings
10 BBJO
15 Thrusters
10 BBJO
15 Hang snatch
10 BBJO
Fitness
24 KB swings (heavy)
12 BBJO/step overs
24 Thrusters
12 BBJO
24 Hang snatch
12 BBJO
12 KB swings
8 BBJO
12 Thrusters
8 BBJO
12 Hang snatch
8 BBJO
