CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
1200M run
12-9-6
Squat cleans 115/85
Burpee bar hops (facing)
800M run
12-9-6
Squat cleans
Burpee bar hops
400M run
12-9-6
Squat cleans
Burpee bar hops
Fitness
800M run
9-6-3
Squat cleans
Burpee bar hops
400M run
9-6-3
Squat cleans
Burpee bar hops
400M run
9-6-3
Squat cleans
Burpee bar hops
