CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon
Metcon (Time)
Performance
Run 400M
24 Alt DB snatch 50/35
12 T2B
48 DU’s
Run 200M
24
12
48
Run 200
24
12
48
Run 400M
Fitness
Run 300M (Rock valley Drive way)
24 DB snatch
12 Knee raises/T2rig/t2kb/20 sit ups
75 singles
Run 200M
24
12
75
Run 200M
24
12
75
Run 400M
