CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
performance
9 front squats 125/85
6 Power snatch 125/85
3 D-Ball OS 150/100
Fitness
Less weight, same movements
16:00-21:00 find 1 RM snatch
Go directly into a 1 rep max snatch
