CrossFit OC3 – CrossFit
Warm-up
Metcon (Weight)
Lift: Not for time, But set a clock for 12:00 for them to complete
Squat Snatches
7-5-3-1
*** Must go up in weight each set. They have 12 minutes to complete the rep scheme.
Add up your set of 7/5/3/1 For max weight lifted.
Metcon (No Measure)
WOD: 20 minute EMOM:
Performance
16/12 Cal row
16 T2B
Fitness
Less cals
TAH, medball sit ups, GHDSU
