CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (Time)
Performance
3 Rounds:
10 Squat cleans 135/95
70 DU’s
2 Rounds:
50/40 Cal row
25 Burpee bar hops
1 Round:
25 T2B
50 back squats 135/95
Fitness
3 Rounds:
10 Squat cleans or Power + FS
120 Singles
2 Rounds:
40/30 Cal row
15 burpee bar hops/step overs
1 Round:
25 K2E or K2KB or K2Rig
40 Back squats
RX+- take out the DU’s and put in 10 RMU.
