CrossFit OC3 – CrossFit
Warm-up
Bench Press (Max reps )
115/75
135/95
155/105
185/135
Metcon (Time)
4 Rounds:
Performance
400M run
15 Hang power snatch 95/65
6 D-Ball OS 150/100
Fitness
300M run
12 Hang power snatch
6 D-Ball OS
115/75
135/95
155/105
185/135
4 Rounds:
Performance
400M run
15 Hang power snatch 95/65
6 D-Ball OS 150/100
Fitness
300M run
12 Hang power snatch
6 D-Ball OS