CrossFit OC3 – CrossFit
Warm-up
Front Squat (EMOM 12 minutes )
Front Squat EMOM (12 minutes w/rest)
0-3 8 reps 52-56% across
3-4 Rest
4-7 6 reps 64-68% across
7-8 rest
8-11 4 reps 70-74% across
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP:
Performance
10 Power snatch 75/55
10 pull ups
Fitness
8 Power snatch
8 Jumping pull ups (I’d rather see jumping than RR)
