CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Sumo Deadlift (4×8)
start around 60%- move up
Metcon
Metcon (Time)
Performance
150 DU’s
42 KB swings 55/35
30 Box jump overs 24/20
32 KB swings 55/35
25 Box jumps overs
22 KB swings
20 Box jump overs
150 DU’s
Fitness
200 singles
35 KB swings
25 Box jump overs/step ups
30 KB swings
20 Box jump overs/step ups
25 KB swings
15 Box jump overs/step ups
200 singles
