CrossFit OC3 – CrossFit
Warm-up
Back Squat (10-8-6-4-2)
Each set working. move up each set
Metcon (Time)
3 rounds for time
Performance
400M run
15 Thrusters 95/65
15 Burpee bar hops
Fitness
300M run
12 Thrusters
12 Burpee bar hops
Each set working. move up each set
3 rounds for time
Performance
400M run
15 Thrusters 95/65
15 Burpee bar hops
Fitness
300M run
12 Thrusters
12 Burpee bar hops