CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
800M run
36 Front Squats 115/75
36 Burpee bar hops (open standard)
400M run
24
24
200M run
12
12
Fitness
400M run
24 Front squats
24 Burpee bar hops/step overs
300M run (black line)
16
16
200M
12
12
