CrossFit OC3 – CrossFit
Warm-up
Front Squat (3×12)
67-72% across
Metcon (Time)
Performance
1 mile run
60 KB swings 70/55
800M run
30 KB swings 70/55
Fitness
1200M run
50 KB swings (heavy)
600M run
25 KB swings (heavy)
67-72% across
Performance
1 mile run
60 KB swings 70/55
800M run
30 KB swings 70/55
Fitness
1200M run
50 KB swings (heavy)
600M run
25 KB swings (heavy)