CrossFit OC3 – CrossFit
Warm-up
Squat Snatch (3 reps )
EMOM 10 minutes
Rx: 3 Squat Snatches (singles)
Scaled: 3 Power snatch or 1 PS + 3 OHS
Metcon (Time)
Performance
15 Hang snatch 115/75
30 Box jumps 24/20
45 KB swings 55/35
60 Wall balls 30/20
45
30
15
Fitness
15 Hang snatch
30 Box jumps/step overs
30 KB swings
45 Wall balls
30
30
15
