CrossFit OC3 – CrossFit
Deadlift (3 rep max )
Metcon (Time)
Performance
400M run
20 Synchro Hang Power Snatches 95/65
20 Synchro Burpee Bar Hops
20 Synchro Overhead squats 95/65
800M run
20 Synchro OHS
20 Synchro Burpee bar hops
20 Synchro hang power snatch 95/65
400M run
Fitness
300 run
20 Synchro (lighter) Hang power snatch or DB snatch
20 Synchro Burpees
20 Synchro Front or back squats
600M run
20 synchro Front or back squats
20 Shynchro Burpees
20 synchro hang power snatch or DB snatch
300M run
