09/26/2017 Posted September 25, 2017 by Colin Cartee & filed under Workout of the Day. CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) 30-20-10 Performance Cal row Push ups KB swings 55/35 Fitness Same, scale push ups Leave a Reply Click here to cancel reply. Name (required) Mail (required) (will not be published) Website XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>