CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Reps)
5×2:00 AMRAPS (Max squat snatches) 1 min rest b/t
Buy in 50 DU’s- then accumulate as many squat snatches as possible in the remaining 2 minutes.
RX weight 155/105
Metcon (Time)
Sprint WOD:
Performance
1000M bike erg
21 Hang snatch 95/65
21 OHS 95/65
21 CTB pull ups
Fitness
800M bike
16 Hang snatch
16 asst. OHS, FS
16 Pull ups/jumping pull ups/RR
