CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
100/80 Cal row
50 Front Squats 115/75
1000M run
50 Hang cleans 115/75
200 DU’s
50 Wall balls 30/20
1000M run
Fitness
80/70 Cal row
40 Front Squats
800M run
40 hang cleans
200 Singles
40 wall balls
800M run