CrossFit OC3 – CrossFit
Front Squat (9-9-7-7-5-5)
Front Squat
9-9-7-7-5-5
9s 65%
7s 70%
5s 75 and 78%
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP
Performance
21 Burpee DB hops
42 DB snatch 50/35
15
30
9
18
Fitness
Same thing
Front Squat
9-9-7-7-5-5
9s 65%
7s 70%
5s 75 and 78%
13 minute AMRAP
Performance
21 Burpee DB hops
42 DB snatch 50/35
15
30
9
18
Fitness
Same thing