CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (1 RM )
Metcon (Time)
13 minute time CAP
Performance
25 Thrusters 95/65
50 DU’s
20 Thrusters 95/65
50 DU’s
15 Thrusters
50 DU
10 Thrusters
50 DU
5 Thrusters
50 DU
Fitness
25Thrusters
75 Single unders
20
75
15
75
10
75
5
75
