CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Bench Press (3×8)
Pick a weight and stay
Metcon (Time)
Performance
30 Front Squats 135/95
30 CTB
30 Burpee bar hops
Run 1K
30 Burpee bar hops
30 CTB
30 Front Squats
Fitness
25
25 asst. pull ups/ring rows
25 BBH
Run 800M
25
25
25
