CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (Time)
Performance
Run 400M
40 thrusters 75/55
40 KB swings 55/35
Run 800M
30
30
Run 1,000M
20
20
Fitness
Run 200M
30
30
Run 400M
25
25
Run 800M or 400M
20
20
Performance
Run 400M
40 thrusters 75/55
40 KB swings 55/35
Run 800M
30
30
Run 1,000M
20
20
Fitness
Run 200M
30
30
Run 400M
25
25
Run 800M or 400M
20
20