CrossFit OC3 – CrossFit
Warm-up
Clean and Jerk (7 Unbroken reps )
Metcon (Time)
For time:
Performance
300/250M ski
30 CTB
300/250M ski
30 Thrusters 115/75
300/250M ski
30 KB snatch 70/50 (15/15 per arm)
300/250M ski
15 RMU
Fitness
250/200M ski
30 Pull ups/asst pull ups/RR
250/200
30 Thrusters
250/200
30 KB Snatch
250/200
15 Ring dips/DB box dips or 30 Behind neck plate ext
