CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (Time)
Performance
40 DB snatches 50/35 (20/20)
50 CTB pull ups
60 Burpees
70 DB push press (1 arm) 50/35 (35/35)
800m run with your DB
90 Wall balls 20/14
Fitness
30 DB snatches (15/15)
40 assisted pul ups/ring rows
50 Burpees
60 DB push press 30/30
400 or 800M run (take DB if you choose)
60 Wall balls
RX+ 70/50
