CrossFit OC3 – CrossFit
Warm-up
Gymnastics
Metcon (Time)
Performance
15-12-9 Deadlifts 315/215
9-6-3- Ring Muscle ups
Fitness
15-12-9 Deadlifts
9-6-3 BMU or Ring dips or triple push up
Performance
15-12-9 Deadlifts 315/215
9-6-3- Ring Muscle ups
Fitness
15-12-9 Deadlifts
9-6-3 BMU or Ring dips or triple push up