CrossFit OC3 – CrossFit
Warm-up
Gymnastics
5 Strict Pull ups (5 EMOM 10 minutes )
Metcon
Metcon (Time)
Performance
row 1,000M
3 Rounds-
20 Hang cleans 135/95
20 Burpee pull ups
Run 1,000M
Fitness
row 800m
3 Rounds-
15 Hang cleans
15 Burpee pull ups
Run 800m