CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
“Non-Stop”
Performance
30 Pull ups
50 Cal row
30 Back squats 155/105
50 Burpee bar hops
30 Wall balls 30/20
50 Deadlifts 155/105
30 Pull ups
Fitness
20 Pull ups/ring rows/asst. pull ups
40 Cal row
20 back squats
40 Burpees
20 Wall balls
40 Deadlifts
20 Pull ups/ring rows/asst. pull ups
