CrossFit OC3 – CrossFit
Warm-up
Weightlifting
2 rep: Front Squat
Metcon
Metcon (Time)
Performance
Row 500m
15-12-9-6-3
Fs 135/95
Pull ups
Row 500m
Fitness
Row 500m
15-12-9-6-3
Fs
Assisted pull ups/ring rows
Row 500m
Performance
Row 500m
15-12-9-6-3
Fs 135/95
Pull ups
Row 500m
Fitness
Row 500m
15-12-9-6-3
Fs
Assisted pull ups/ring rows
Row 500m