CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Split Jerk (1 RM )
Metcon
Metcon (Time)
Performance
16-14-12-10-8-6-4-2
8-8-8-8-8-8-8-8 – PER ARM
CTB pull ups
Single arm DB Shoulder to Overhead 50/35- that is 8 REPS per arm, per round
Fitness
pull ups/ring rows/assisted pull ups
7 reps per arm, per round
