CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (6×5 on the :90)
Metcon
Metcon (Time)
4 Rounds For Time:
Performance
18 Wall balls 30/20
15 Burpee
6 Ring muscle ups
Fitness
18 Wall balls
15/12 Burpees
12 pull ups/assisted pull ups/ring rows
