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