CrossFit OC3 – CrossFit

Metcon (Time)

“The Four Houseman”


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


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.


Leave a Reply

  • (will not be published)

XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>