CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (10 Rep Max)
Metcon
Metcon (Time)
2 Rounds For time-
Row 50/40 cals
25 CTB
25 FS 115/75
100 DU’s
Fitness
40/30 Cal row
20 pull ups
20 FS
150 singles
2 Rounds For time-
Row 50/40 cals
25 CTB
25 FS 115/75
100 DU’s
Fitness
40/30 Cal row
20 pull ups
20 FS
150 singles