CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Bench Press (4 reps )
Metcon (Time)
For Time:
Performance
500M row
25 Pull ups
25 Box jump overs 24/20
50 Thrusters 75/55
25 Box jump overs
25 Pull ups
500M row
Fitness
400M row
20 ring rows/asst. Pull ups
20 Box jump overs/step overs
40 Thrusters
20
20
400M row
