CrossFit OC3 – CrossFit
Warm-up
Gymnastics
Rope Climb (Practice)
Metcon
Metcon (Time)
Performance
600M row
60 STO 115/75
60 Wall balls 20/14
60 SDHP 115/75
60 Burpee box jumps 24/20
Fitness
600M row
50 STO
50 Wall balls
50 SDHP with kettle bell
50 Burpee step ups
