CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
30 Power Cleans for time
225/155
*Anything else is scaled (should be heavy)
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
Performance
20 DB snatch 50/35 (10/10 alt)
100′ OHWL (R/L) 50/50
10 1 arm Devil press (5/5)
Fitness
16 DB snatch
100′ WL (no overhead)
8 1 arm Devil press
100′ WL scored as 2 reps.
