CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (Time)
Performance
Run 800M
15-12-9
Power cleans 135/95
T2B
Run 400M
15-12-9
Power cleans 135/95
T2B
Run 800M
Fitness
Run 400M
12-9-6
Power cleans
Double sit ups or Knee raises
Run 400M
12-9-6
Power cleans
Sit ups or Knee raises
Run 400M
