CrossFit OC3 – CrossFit
Warm-up
Weightlifting
EMOM 10 minutes
3 Bench Press
Metcon
Metcon (Time)
Performance
Run 200M
15 STO 135/95
15 Burpee bar hops
Run 200M
12
12
Run 200M
9
9
Run 200M
6
6
Run 200M
3
3
Run 200M
Fitness
same scheme less weight