CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Split Jerk (Skill Work )
Metcon
Metcon (Time)
5 Rounds for time-
Performance
Run 200M
8 C&J 155/105
16 Box jumps 24/20
8 Front Squats 155/105
Fitness
Run 200M
7 C&J
14 Box jumps
7 FS
5 Rounds for time-
Performance
Run 200M
8 C&J 155/105
16 Box jumps 24/20
8 Front Squats 155/105
Fitness
Run 200M
7 C&J
14 Box jumps
7 FS