CrossFit OC3 – CrossFit
Warm-up
Split Jerk (Work up (heavy single))
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
Performance
3 Power snatch 155/105
6 OHS 155/105
9 Pull ups
Fitness
3 Power snatch (mod weight)
6 OHS or back squats
9 RR/Jumping pull ups
