CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Bench Press ( 4-3-2-1-2-3-4)
Metcon
Metcon (Time)
Performance
1,000M row
Then..
5 Rounds:
12 Box jump overs 24/20
12 Pull ups
Then..
1,000M row
Fitness
750M row
then..
4 Rounds;
12 Box jump overs/step overs
10 assisted pull ups/ring rows
Then..
750M row
