CrossFit OC3 – CrossFit
Squat Snatch (10 minutes to hit 6-8 heavy reps )
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
Performance
9 Hand release push ups
9 hang Snatch 75/55
9 KB swings 55/35
Fitness
9 HR push ups (use a band)
9 Hang snatch 45/35
9 KB swings
