CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (Time)
“Rest Day”
RX+-
Run 1 mile
100 Barbell thrusters 45/35
100 box jumps 24/20
100 KB swings 55/35
Run 1 mile
RX
Run 1,200
75
75
75
Run 1,200
Fitness
Run 1,000
50
50
50
Run 1,000
