CrossFit OC3 – CrossFit
Warm-up
Deadlift (4×7 (deadstop) )
Metcon (Time)
if doing Murph, tackle this at 80%)
Performance
1 Mile run
30-20-10
KB swings 70/55
Wall balls 30/20
1 Mile run
Fitness
1200M run
30-20-10
Light weights
1200M run
if doing Murph, tackle this at 80%)
Performance
1 Mile run
30-20-10
KB swings 70/55
Wall balls 30/20
1 Mile run
Fitness
1200M run
30-20-10
Light weights
1200M run