CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Strict Press (EMOM 10 minutes )
Metcon (4 Rounds for time)
4 Rounds EACH for time:
Performance
28/21 Cal row
15 Thrusters 95/65
9 D-Ball OS 150/100
Fitness
21/15 Cal row
12 Thrusters
6 D-Ball OS
*** rest 1 minute between rounds!
