CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
1 mile run
2 Rounds:
20 Front Squats 135/95
20 Burpee bar hops
400m run
2 Rounds:
20 Front squats
20 Burpee bar hops
1 mile run
Fitness
1200M run
2 Rounds:
15 FS
15 Burpee bar hops
300M run
2 Rounds:
15 FS
15 Burpee bar hops
1200M run
