CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (Time)
6 Rounds For Time
Performance
15 Back squats 135/95
15 Burpee bar hops
15 pull ups
Fitness
15 Back Squats
15 Burpee bar hops
15 Ring rows/assisted pull ups
5k Row (Time)
Max Effort 5k Row
Metcon (Time)
4K row for time
