CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Hang Snatch (1 RM)
Metcon
Metcon (Time)
3 Rounds For Time:
Performance
24 Cal row
24 Front squats 155/105
24 Pull ups
Fitness
24 Cal row
24 Goblet squats or light weight FS
15-20 Ring rows or assisted pull ups
