CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
60 SDHP 95/65
60 Back Squats 95/65
60 KB swings 55/35
Run 200M
40 SDHP
40 BS
40 KB swings
Run 400M
20 SDHP
20 BS
20 KB swings
800M run
Fitness
40 SDHP
40 Back squats
40 KB swings
Run 200M
30
30
30
Run 400M
20
20
20
Run 400M
