CrossFit OC3 – CrossFit
Warm-up
Hang Power Snatch (3 reps )
EMOM 8 minutes
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
Performance
200M run
8 Hang snatch 95/65
8 Pull ups
Fitness
200M run (200M row or 400M bike)
8 Hang snatch
8 Ring rows/jumping pull ups
