CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (1 RM )
Metcon (Time)
Performance
50/40 Cal row
100 barbell Thrusters 45/35
50 CTB pull ups
Fitness
40/30 Cal row
75 Barbell thrusters
30 Pull ups/ring rows/Asst. Pull ups
Performance
50/40 Cal row
100 barbell Thrusters 45/35
50 CTB pull ups
Fitness
40/30 Cal row
75 Barbell thrusters
30 Pull ups/ring rows/Asst. Pull ups