CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Bench Press (4×8)
65%+
Metcon (Time)
For time
100 DU’s
then…
2 Rounds:
25 Thrusters 135/95
25 Burpee bar hops
then…
100 DU’s
Fitness
150 Singles
then…
20 Thrusters (heavy)
20 Burpee bar hops/step overs
then…
150 singes
