CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Clean and Jerk (1 Rep Max)
Metcon
Metcon (Time)
WOD-
Run 800M
15 C&J 165/115
15 Wall balls 20/14
10 C&J
30 WB’s
5 C&J
45 WB’s
Run 800M
Fitness
Run 400M
15 C&J
15 Wall balls
10
30
5
45
Run 400M
