CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory work:
3×12 Seated DB press (dual DB)
3×12 Dual DB raise
3×12 Strict KB front raise (one KB) (targeting the delts)
Metcon (Time)
REPEAT WOD 13.1
40 Burpees (6″ above target MUST BE STRICT FOR RX)
30 Snatches 75/55
30 Burpees
30 Snatches 135/95
20 Burpees
20 Snatches 165/115
10 Burpees
MAX SNATCH time remaining 210/145
Fitness
Same thing, less weight on the snatches
