CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (5×5)
75% Across
Metcon (Time)
Performance
40 Box jump overs 24/20
20 Thrusters 95/65
40 KB swings 55/35
20 Thrusters 95/65
80 DU’s
20 Thrusters 95/65
Fitness
30 Box jump overs/step overs
15 Thrusters
30 KB swings
15 Thrusters
120 Singles
15 Thrusters
