CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (5×1)
All reps at 90%+
Metcon
Metcon (Time)
Performance
2 Rounds-
54/45 Cal row
27 FS 95/65
18 CTB
90 DU’s
Fitness
2 Rounds-
42/35 Cal row
21 FS
14 Pull ups/assited pull ups/ring rows
100 Single unders
