CrossFit OC3 – CrossFit
Warm-up
Metcon (Weight)
10 minute EMOM
30 DU’s + 3 Heavy Hang cleans (same minute)
Metcon (Time)
For time
Performance
800M run
30 Burpee bar hops
30 Hang snatch 95/65
800M run
30 Burpee bar hops
30 hang snatch
800M run
Fitness
600m run
25
25
600M run
25
25
600M run
