CrossFit OC3 – CrossFit
Warm-up
Weightlifting
1 power + 1 squat snatch (EMOM 10 min- 1 Complex)
Metcon
Metcon (Time)
Performance
1,000 M row (for time)
100 Push ups
200 Double unders
Fitness
1,000M row (for time)
100 Push ups
300 singles/100 Doubles
1000m Row (Time)
Max Effort 1000m Row
