CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Bench Press (1-2-3-4-3-2-1)
Metcon
Metcon (Time)
Performance
15 FS 95/65
30 DU’s
Run 200M
15 FS 115/75
45 DU’s
Run 200M
15 FS 135/95
60 DU’s
Run 200M
15 FS 155/105
75 DU’s
Run 200M
Fitness
5 Rounds-
15 FS
50 singles
200M run
