CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Split Jerk (1 Rep Max)
Metcon
Metcon (Time)
Performance
Row 1,000M
Then…
3 Rounds-
15 thrusters 95/65
12 T2B
9 bar hops (over back=1)
Then.
Run 800M
Fitness
Row 500M
Then..
3 Rounds-
12 thrusters
15 sit ups
9 bar hops (over and back=1)
Run 400M