CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
WOD: 6 Rounds:
Performance
300M run (1/3/5 – run with your KB)
18 KB swings 55/35
100′ KB OHWL (50/50) R/L
Fitness
200M run (1/3/5 – run with KB)
18 Swings
100′ WL (no KB or just hold KB)
WOD: 6 Rounds:
Performance
300M run (1/3/5 – run with your KB)
18 KB swings 55/35
100′ KB OHWL (50/50) R/L
Fitness
200M run (1/3/5 – run with KB)
18 Swings
100′ WL (no KB or just hold KB)