CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (Time)
Performance
Run 1 mile
40 Pull ups
40 C&J 135/95
40 Burpee bar hops
Run 800M
Fitness
Run 800M
30 Assisted PU/ring rows
30 C&J
30 Burpee bar hops
Run 400M
Performance
Run 1 mile
40 Pull ups
40 C&J 135/95
40 Burpee bar hops
Run 800M
Fitness
Run 800M
30 Assisted PU/ring rows
30 C&J
30 Burpee bar hops
Run 400M