CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
For time:
7-5-3 Squat cleans
RX weight:
225/155
245/165
275/185
Fitness, I would like to see heavy weight, even if that means power clean into a front squat. Same rep scheme
Metcon (Time)
For time
Performance
800M run
then…
3 Rounds:
75 DU’s
20 DB snatch 50/35
then…
800M run
Fitness
600M run
then..
3 Rounds:
100 Singles
20 DB snatch
then…
600M run
