CrossFit OC3 – CrossFit
Warm-up
Front Squat (9-7-5)
LIFt: Front Squat EMOM (12 min total)
1-3- 9 reps @ 60%
Rest min 4
5-8- 7 reps @ 65-67%
rest min 9
10-12- 5 reps @ 72-75%
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP
Performance
12 Thrusters
8 Hang snatch
36 DU’s
Fitness
10 Thrusters
8 Hang snatch
40 Singles
*** weight is the barbell 45/35
