CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Push Jerk (6×3)
Metcon
Metcon (Time)
3 Rounds for time-
Performance
500/400M row (partner holds BBFR-split however)
30 Synchro Wall balls (they choose weight)
50 Simultaneous DU’s
Fitness
400/300M row
25 Synchro Wall balls
75 sim. Single unders
* RX barbell for holds is 135/95
