CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (7×3)
75%-78%-81%-84%-87%-90%-93%
Metcon
Metcon (Time)
Performance
500M row
40 Burpees
30 pull ups
20 C&J’s 95/65
10 HSPU’s
Fitness
500M row
40 Burpees
30 Assited pull ups/ring rows
20 C&J
10 pike push ups/20 push ups
