CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Clean (1 RM )
Metcon (Time)
Performance
Run 200M
15 Hang squat cleans 135/95
25 T2B
50 DU’s
Run 400M
10 Hang Squat cleans
20 T2B
50 DU’s
Run 800M
5 Hang squat cleans
15 T2B
50 DU’s
Fitness
Run 200
15
25 Sit ups/knee raises/T2rig
75 singles
Run 400
10
20
75 singles
Run 400
5
15
75
