CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory:
I,Y,T’s (10/5lb plates or DB’s)
3×12 Dumbbell strict press (seated)
3×8 Barbell strict press
Metcon (Time)
4 Rounds
Performance
400M run
15-12-9
Thrusters 85/60# (men can use short bars)
30-20-10 DU’s
Fitness
300M run
12-9-6
Thrusters
30-30-30 Singles
*** One round is finishing the entire 400 and couplet each time. They will repeat that 4 times.
