CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
For Time:
Performance
3 Rounds:
30/22 Cal Bike
30 Thrusters 75/55
2 Rounds:
30 Hang snatch 75/55
30 Burpee box jump overs 24/20
1 Round:
90 Front Squats 75/55
1200M run
Fitness
3 Rounds:
25/18 Cal Bike
25 Thrusters
2 Rounds:
20 Hang snatch
20 Burpee box overs/step overs
1 round:
75 Front squats
1000M run
