CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Strict Press (5-4-3-2-1)
Metcon
Metcon (Time)
Performance
30-20-10
Cal row
Pull ups
Thrusters 95/65
Fitness
25-15-10
Cal row
Assisted pull ups/ring rows
Thrusters
Performance
30-20-10
Cal row
Pull ups
Thrusters 95/65
Fitness
25-15-10
Cal row
Assisted pull ups/ring rows
Thrusters