CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
4 Rounds for time: (Lift/WOD)
75 Du’s (must be less than 1:15 to do full 75)
5 Squat snatch at ascending weights
RX weights:
155/105
175/125
185/135
205/145
***Any other combination is scaled
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
Performance
8 OHS 115/75
12 CTB pull ups
Fitness
8 OHS (asst), FS, BS (unbroken)
12 Pull ups/Jumping pull ups (avoid RR)
