CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Bench Press (5 rep max )
Metcon (Time)
Performance
1K row (Scored)
then…
21-15-9
STO 115/85
Burpee bar hops
then…
Run 1K
Fitness
750M row (not scored, unless you want to)
Then…
18-12-9
STO
Burpee bar hops
Then…
Run 800M
1000m Row (Time)
Max Effort 1000m Row