CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
WOD: For time
Performance
1000M run
50 KB swings 50/35
20 KB lunge STEPS (10 down and 10 back)
800M run
40
20
600M run
30
20
400M run
20
20
200M run
10
20
Fitness
Same scheme
Only RUN an 800 to start and do a 200 twice to end it. Runs will look like this
800
600
400
200
200
*** KB swings and lunges stay same, just use less or no weight
