CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (Time)
Monday Runday
Performance
Run 400M
21-15-9
Thrusters 95/65
75 Du’s (after each round of Thrusters)
Run 800M
21-15-9
Hang C&J 95/65
Burpee bar hops
Run 1000M
Fitness
Run 400M
21-15-9
Thrusters 75/55
125 Singles
Run 800M
21-15-9
Hang C&J
Burpee bar hops
Run 400M