CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Bench Press (4×10)
Narrow grip, go by feel
Metcon
Metcon (Time)
For Time:
Performance
28/24 Cal Row
28 Thrusters 115/75
28 T2B
28 Back rack lunge steps 115/75 (14 per leg)
28/24 Cal Bike Erg
Fitness
24/20 Cal row
24 Thrusters
24 T2Rig, Feet above hips, x2 sit ups
24 back rack lunge steps
24/20 Cal Bike Erg
