CrossFit OC3 – CrossFit
Metcon (Time)
“Jungle Run”
Performance
400M run
40 KB swings 55/35
40 Thrusters 95/65
800M run
30 KB swings
30 Thrusters 95/65
1200M run
20 KB swings
20 Thrusters
Fitness
300M run
30 KB swigs
30 Thrusters
600M run
20
20
800M run
10
10
Metcon (No Measure)
CORE WORK:
On a 15 minute clock: AMRAP (not for reps, just to stay moving)
15 full sit ups
30 bicycle kicks (15/15)
:45 Russian twists
:60 second plank hold
