CrossFit OC3 – CrossFit
Warm-up
Weightlifting
1 Push Press + 1 Push Jerk + 1 Split Jerk
Max weight
Metcon
Metcon (Time)
4 Rounds for time-
15 Burpees
15 CTB pull ups
Fitness
12 Burpees
12 pull ups/assisted pull ups/ring rows
Max weight
4 Rounds for time-
15 Burpees
15 CTB pull ups
Fitness
12 Burpees
12 pull ups/assisted pull ups/ring rows