CrossFit OC3 – CrossFit

Metcon (AMRAP – Rounds and Reps)


6 minute AMRAP:

12 Hang Power snatch 75/55

12 Push ups

Rest 1 minute

6 minute AMRAP:

12 OHS 75/55

12 Box jump overs 24/20

Rest 1 minute

6 minute AMRAP:

12 SDHP 95/65

12 Box step ups (holding KB or DB)

*** No barbell?

Replace HPS with alt kettle bell or dumbbell snatches.

Replace OHS with DB or KB OHS. Or just front squats with the KB/DB

Replace SDHP with KB or DB.

If no box, do lunge steps.


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