CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
1000M row
30 DB or KB step overs 24/20
30 Burpees
30 Pull ups
500M row
20
20
20
250M row
10
10
10
Fitness
750M row
25 Step overs (Weighted or not)
25 burpees
25 asst. pull ups/RR
400M row
15
15
15
250M row
10
10
10
