CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Bench Press (4×10)
Metcon
Metcon (Time)
Performance
row 500m
50 KB swings 70/55
25 back squats 135/95
Row 500M
25 KB swings 70/55
25 Back squats 135/95
Row 500m
Fitness
row 500m
40 KB swings
20 BS
row 500M
20 KB swings
20 BS
Row 250M
