CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP
Performance
200M run
20 Kb swings 55/35
40 DU’s
400M run
40 KB swings 55/35
80 DU’s
Fitness
200M run
20 KB swings
60 Singles
300M run
30 KB swings
90 Singles
