CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
“LowRox”
Performance
1000M run
1000M ski
1000M run
200M farmers carry (dual KB 70/55)
1000M run
3 lengths of gym Burpee Broad Jumps
1000M run
1000M row
1000M run
Fitness
800M run
800M ski
800M run
200M farmers carry (less weight)
800M run
2 Lengths of burpee broad jumps
800M run
800M row
800M run
