CrossFit OC3 – CrossFit
Warm-up
Snatch (1 rep max )
Metcon (2 Rounds for time)
36 C&J and 36 Snatches for time: (2 scores)
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Performance
36 C&J 135/95
*** Every 2 minutes must perform 12 T2B
Rest 1-2 minutes starting on a FULL minute.
36 Snatches 135/95
*** Every 2 minutes must perform 12 CTB
*** Workouts start with T2B and CTB
Fitness
Same thing, less weight.
12 GHDSU, TAH or Medball sit ups
12 pull ups/Jumping pull ups or RR
