CrossFit OC3 – CrossFit
Metcon (Time)
Performance
200 DU’s
15 BMU
15 Hang cleans 165/115
400M run
150 DU’s
10 BMU
15 Hang cleans
800M run
100 Du’s
5 BMU
15 Hang cleans
1200M run
Fitness
200 Singles
15 asst. BMU or 30 push ups
15 hang cleans
300M run
150 Singles
10 Asst. BMU or 25 push ups
15 Hang cleans
600M run
100 Singles
5 Asst BMU or 20 Push ups
15 hang cleans
1000M run
