CrossFit OC3 – CrossFit
Warm-up
Front Squat (EMOM 9 minutes )
Front Squat: EMOM 9 minutes:
minutes 1-3 (7) reps @ 67-70% across
minutes 4-6 (6) reps @ 70-73% across
minutes 7-9 (5) reps @ 73-78% across
Metcon (Time)
2 Rounds:
Performance
150 DU’s
50 DB snatch 50/35
30 Burpees to target
Fitness
200 Singles
40 DB snatch
20 Burpees to target
