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
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