CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Push Press (5×3)
70-80%
Metcon
Metcon (Time)
3 Rounds-
Performance
20 SDHP 95/65
20 Pull ups
20 pistols (10/10)
Fitness
20 SDHP 75/55
20 assisted pull ups/ring rows
20 assisted pistols/30 air squats
