CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
90/70 Cal Bike
80 KB swings 55/35
70 Wall balls 30/20
60 Pull ups
50 Box jump overs 24/20
Fitness
70/50 Cal Bike
60 KB swings
50 Wall balls (heavy)
40 asst. pull ups, RR, jumping pull ups etc
30 box jump oversstep overs
