CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
30 Front Squats 135/95
50 DU’s
30 Burpee bar hops
50 DU’s
30 Hang cleans 135/95
50 DU’s
30 BMU
50 DU’s
30 Hang cleans
50 DU’s
30 Burpee bar hops
50 DU’s
30 Front squats
Fitness
20 Front Squats
60 singles
20 Burpee bar hops
60
20 Hang cleans
60
20 Asst. ring dips, box dips, CTB pull ups
60
20 Hang cleeans
60
20 Burpee bar hops
60
20 Front squats
