CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Overhead Squat (6×3)
Metcon
Metcon (Time)
Performance
2 Rounds for time-
30 OHS 95/65
30 SDHP 95/65
200 Ft WL with KB 50/35
Fitness
2 Rounds for time-
25 OHS
25 SDHP
150 Ft WL (they will need to walk back 50 ft)
***50 ft increments, will need to lay down tape
