CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
‘Three Fiddy Plus Four”
Performance
2 Mile run
200 DU’s
100 Thrusters 75/55
50 Burpee box overs 24/20
2 Mile run
Fitness
1.5 mile run
200 Singles
100 Barbell thrusters
40 Burpee box overs
1.5 mile run
