CrossFit OC3 – CrossFit
Warm-up
Weightlifting
p x: Bench Press (10 rep max )
Metcon (Time)
4 Rounds for time:
Performance
18 Pull ups
12 Burpees
6 Thrusters 135/95
Fitness
15 Pull ups/asst. Pull ups/ring rows
10 Burpees
5 Thrusters
4 Rounds for time:
Performance
18 Pull ups
12 Burpees
6 Thrusters 135/95
Fitness
15 Pull ups/asst. Pull ups/ring rows
10 Burpees
5 Thrusters