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