CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Clean (1 RM)
Metcon
Metcon (Time)
18-15-12-9
Performance
cal row
hang cleans 115/75
Ball OS 50/35
Fitness
Cal row
Hang cleans
Ball OS
18-15-12-9
Performance
cal row
hang cleans 115/75
Ball OS 50/35
Fitness
Cal row
Hang cleans
Ball OS