CrossFit OC3 – CrossFit
Metcon (Time)
“The Four Houseman”
Performance
100 DB hang C&J 50/35 (50/50)
100 Double unders
100 DB lunge steps 50/50 (alt)
100 Burpee box jump overs 24/20
Fitness
75 Could be KB or DB
200 singles
75 less weight or no weight do 100
75 Lower box/step over
*** The dumbbell movements are 50 reps per side, performed with ONE dumbbell.