CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
THE HEROES
This will be a play off of three amazing
hero wods.
Performance
1 Round: (Clovis)
2 Mile run
50 Burpee pull ups
Directly into…
2 Rounds: (Manion)
400M run
29 Back squats 135/95
Directly into…
1 Round (Robert Linnane)
25 Power cleans 135/95
50 T2B
100 Wall balls 20/14
Fitness
so many options ASK your coach!