11/30/2016

CrossFit OC3 – CrossFit

Warm-up

Gymnastics

SKILL WORK

HSW and Ring dips

Metcon

Metcon (Time)

Performance

4 Rounds-

15 Pull ups

15 Burpees

15 thrusters 95/65

Fitness

4 Rounds-

12 asst. pull ups/ring rows

12 Burpees

12 Thrusters