CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
“Reverse Chipper”
Performance
10 RMU
20 Thrusters 135/95
30 T2B
40 Hang cleans 135/95
50 back Squats 135/95
600M run (start of trees, I will mark this out)
Fitness
15 Ring dips/dumbell box dips
20 Thrusters (heavy ish)
30 KTE, Toes above hips, knee raises, (No sit ups)
40 Hang cleans
50 back squats
600M run
