CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
30 Synchro Deadlifts (two bars) 185/125
30 Synchro Burpee bar hops
400M run
20
20
400M run
10
10
400M run
Rest 5 minutes
10 Synchro thrusters 75/55
10 Synchro pull ups
400M run
20
20
400M run
30
30
400M run
Fitness
Same rep scheme. Less weight and 300M runs
