CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon
Metcon (Time)
Performance
100 DU’s
80 DB snatch 40/40alt (50/35)
60 Box jump overs 24/20
40 STO 115/85
20 BMU/20 Ring dips
Fitness
150 singles
80 DB snatch
60 BJO
40 STO
20 box dips (with DB’s) or 30 push ups
