CrossFit OC3 – CrossFit
Warm-up
Back Squat (Max reps )
5×2:00 blocks (must go up in weight each set)
Metcon (Time)
(total time, including rest)
Performance
2 Rounds:
40/30 Cal bike
20 snatches 115/75 (looking for TNG sets)
rest 2 minutes
40 T2B
20 Thrusters 115/75
Fitness
2 Rounds:
30/22 Cal bike
15 Snatches
rest 2 minutes
2 Rounds:
30 GHDSU/TAH/Medball sit ups
15 Thrusters
