CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Reps)
4×4:00 AMRAPS (rest 1 min b/t)
Performance
20/15 Cal row
15 Hang power snatch 95/65
Remaining time Max reps:
Burpee box jump overs 30/24″
Fitness
15/12 Cal row
12 Hang power snatch (no more than 2 sets)
remaining time:
Burpee box jump overs or step overs
Accessory
Metcon (No Measure)
3×10 GHD raises
3×10 Straight leg DL (stand on box or plates)
3×10 (per leg) DB RDL’s (again, you can stand on something)
