CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
“Pitch Black”
Performance
3 Rounds:
30 Wall balls 20/14
10 C&J 135/95
2 Rounds:
25 T2B
15 OHS 135/95
1 Round:
75/60 Cal row
30 Backsquats 135/95
Fitness
3 Rounds:
20 Wall balls
10 C&J
2 Rounds:
25 T2Rig or Feet above hips
15 Front squats or lighter OHS
1 Round:
60/45 Cal row
20 Back Squats
