CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (3×12)
Metcon
Metcon (Time)
WOD- (time CAP 11:00 minutes)
50/40 Cal row
100 abmat sit ups
50 push ups
Fitness
40/30 Cal row
80 abmat sit ups
40 Push ups/asst. push ups
RX+ option 75 GHDSU
