CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Push Press (5×5)
Metcon (Time)
Performance
50/40 Cal row
50 DB snatch 50/35 25/25
50 Burpees over DB (lateral)
50 DB sn
50/40 Cal row
Fitness
40/30
40
40
40
40/30
Performance
50/40 Cal row
50 DB snatch 50/35 25/25
50 Burpees over DB (lateral)
50 DB sn
50/40 Cal row
Fitness
40/30
40
40
40
40/30