CrossFit OC3 – CrossFit
Warm-up
Strict Press (2RM)
Metcon (Time)
Performance
500m row
20 Toes to bar
20 HSPU
250m row
20 Toes to bar
20 HSPU
500m row
Fitness
500M row
20 Straight leg raises/v-ups/sit ups
20 Assisted HSPU’s/pike push ups
250 M row
20 SLR/V-ups/Sit ups
20 assisted HSPU’s/pike push ups
500M row
