CrossFit OC3 – CrossFit
Warm-up
Snatch Complex (1 Complex per minute )
EMOM 10 minutes: 1 complex
1 Power snatch + 2 Hang power snatches + 3 OHS
Fitness option
1 Power snatch + 1 Hang power snatch + 2 OHS
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
Performance
9 Wall balls 30/20
7 Power snatch 105/80 (men use short bars)
5 RMU
Fitness
9 Wall balls
7 Power snatch
5 BMU/CTB/strict pull ups/strict RR
*** The goal is for you to challenge yourself with the last part. Whatever skill work that could be.
