CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (3 reps )
Metcon
1000m Row (Time)
Max Effort 1000m Row
Metcon (Time)
2 Scores- 1000M row/then total time to complete (includes the row)
Performance
1000M row (for time)
50 DB snatch 50/35 (25/25)
100 DU’s
30 DB snatch
100 DU’s
Fitness
1000M row for time
40 DB santch
150 Singles
20
150 singles