01/13/2021

CrossFit OC3 – CrossFit

Warm-up

Squat Snatch (1 RM)

Metcon (Time)

4 Rounds for time

Performance

12 Burpee box overs 30/24

9 BMU

3 Squat snatch 185/135

Fitness

10 Burpee box over

Ring dips/asst. BMU/CTB *(Whatever skill they want)

3 Power or Squat snatch

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