11/15/2016

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Push Press + Push Jerk

6 Minute EMOM-

3 PP+2 PJ

Metcon

Metcon (Time)

4 RFT

Performance

15 Pull ups

10 C&J 155/105

15 Box jump OVERS 24/20

Fitness

15 assisted/regular pull ups

10 C&J

15 step ups