CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
**** 41.0 ****
Performance
14.1
10 Rounds:
30 DU’s
10 Power snatch 95/65
into…..
11.4
60 bar facing burpees
30 OHS 95/65
10 RMU
into…
15.5
27-21-15-9
Cal row
Thrusters 95/65
Fitness
8 Rounds:
50 singles
8 Power snatch
into….
50 Burpee bar hops
30 OHS/FS/BS
10 BMU, CTB, Ring dips (whatever they need to challenge themselves)
into…
24-16-12-8
Cal row
Thrusters
