CrossFit OC3 – CrossFit
Warm-up
Metcon (No Measure)
LIft: EMOM 8 minutes
1 Power snatch + 1 Squat Snatch + 2 OHS
Scaled: 3 Power snatches
Metcon (Time)
For time
Performance
400M run
30 hang snatch 75/55
10 BMU
600M run
30
10
800M run
30
10
Fitness
300M run
25 Hang snatch
15 pull ups or 15 Puhs ups
400M run
25
15
600m run
25
15
