CrossFit OC3 – CrossFit
Warm-up
Back Squat (9-7-5)
Lift: Back Squat:
EMOM 12 minutes
1-3 9 reps @ 55%
4 min rest
5-7 7 Reps @ 62%
8 rest
9-11 5 reps @ 70%
Metcon (Time)
For time
20-20-20
Power snatch 95/65
T2B
(400M run after each set of 20)
Fitness
Power Snatch
GHDSU, Medball sit ups/T2Rig
(300m run)
