CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Clean and Jerk (1 RM)
Metcon
Metcon (Time)
Performance
42/30 Cal row
21 C&J 135/95
105 DU’s
35/25 Cal row
14 C&J 135/95
98 DU’s
28/20 Cal row
7 C&J 135/95
91 DU’s
Fitness
30/25 Cal row
21 C&J
150 Singles
25/20 Cal row
14 C&J
120 Singles
20/15 Cal row
7 C&J
90 DU’s
