CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Metcon
Metcon (Time)
Performance
25 SS 135/95 ( must be squat to be RX)
50 Burpees
15 Ring Muscle ups
Fitness
25 Squat or Power snatches
50 Burpees
25 Ring dips/25 box dips (with DB’s) set up a few of these
