09/07/2018

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Squat Snatch (3 reps )

Metcon (Time)

Performance

100 DU’s

25 OHS 115/75 (no more than 2 sets)

400M run

75 DU’s

20 OHS

300M run (black line)

50 DU’s

15 OHS

200M run

Fitness

100 singles

25 FS or lighter OHS

200M run

100 Singles

20 FS or lighter OHS

200M run

100 Singles

15 FS or lighter OHS

200M run

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