05/05/2020

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.

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