CrossFit OC3 – CrossFit
Warm-up
Back Squat (9-7-5-3)
Back Squat:
9-7-5-3
9s 74-76%
7s 78-81%
5s 81-84%
3s 84-87%
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
Performance
1000M Bike for time:
then… Remaining time:
12 Power snatch 95/65
3 Wall walks
Fitness
1000M bike
then… Remaining time:
10 Power snatch
2 Wall walks
Metcon (Time)
Bike time
