CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Push Jerk (4 reps )
Metcon (Time)
Performance
30 DB snatch 55/35 (alt) 15/15
20 Pull ups
30 Wall balls 30/20
20 Pull ups
30 DB snatch
20 Pull ups
30 Wall balls
Fitness
20 DB snatch
10 Pull ups
20 wall balls
10 pull ups
20 DB snatch
10 Pull ups
20 Wall balls
