CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (8-7-6-5-4)
75-77-79-81-84%
Metcon (Time)
Performance
120 DU’s
60 (alt) DB snatch 50/35 (30/30)
30 DB squats (15R/15L) 1 DB
400M run
30 DB squats
60 DB snatch
120 DU’s
Fitness
120 Singles
40 DB snatch
20 DB squats
Run 400M
20 DB squats
40 DB snatch
120 Singles
