CrossFit OC3 – CrossFit
Warm-up
Metcon (No Measure)
Day of EMOM’s
Performance
10 minute EMOM:
5 Power snatch (unbroken) you choose
15 T2B
10 minute EMOM
5 Thrusters (heavy)
15/12 Cal row
10 minute EMOM
5 hang cleans (heavy)
10 deficit HSPU (3/2″)
*** Rest 2 minus between EMOM’s
Fitness
Same format. Normal scales. For HSPU, scale to a dip or press. Do not scale to a push up. We are going to do those next week.
