12/28/2105

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Clean (1 rep max)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Performance

Power clean 115/75

Wall balls 30/20

Pull ups

Fitness

Power clean

Wall balls

Assisted pull ups/ring rows

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