CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon
Metcon (Time)
Performance:
3 Rounds:
10 Power cleans 155/105
25 Wall balls 20/14
2 Rounds:
10 Thrusters 135/95
10 BMU’s
1 Round:
40/30 Cal bike erg
40 DB snatch
Fitness
3 Rounds:
10 Power cleans
20 Wall balls
2 Rounds:
10 Thrusters
15 pull ups/15 Box dips (DB’s)/10 Ring dips
1 Round:
35/25 Cal bike erg
30 Db snatch
