CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (4×3)
82-87%- Across
Metcon
Metcon (Time)
Performance
Row 300/250M
12 FS 115/85
12 Burpees
12 STO 115/85
Row 300/250M
15
15
15
Row 300/250M
12
12
12
Fitness
Row 250/200M
9
9
9
Row 250/200M
12
12
12
Row 250.200M
9
9
9
