CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (5×3)
75%+
Metcon
Metcon (Time)
“The Dude”
performance
800M run
21-15-9
Back squats 155/105
T2B
800M run
Fitness
400M run
18-12-9
Back squats
Double sit ups or leg raises
400M run
