04/23/2018

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

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