CrossFit OC3 – CrossFit
Warm-up
Squat Snatch (4 reps )
5×2:00
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
Performance
5 RMU
10 DB snatch 70/50 (alt)
15 Box jumps 24/20
Fitness
5 Ring dips, BMU, Strict pull ups, asst. muscle ups etc
10 DB snatch (heavy)
15 Box jumps/step up
