CrossFit OC3 – CrossFit
Warm-up
Power Snatch (5 reps (unbroken))
EMOM 8 minutes
Metcon (4 Rounds for time)
WOD: 4×5:00 blocks- no rest, you have whatever remaining time in the 5:00 to rest. You will start WOD over each:
Performance
200M run
15 wall balls 30/20
15 CTB pull ups
200M run
Fitness
200M run
15 wall balls
10 pull ups
200M run
*** These are all out SPRINT rounds. You should have 1:00-:30 of rest each time. You are NOT looking to turn this into a 20 minute AMRAP. Please
Scale as needed.
Each round scored separately
