CrossFit OC3 – OC3 Red Programming
Warm-up
Weightlifting
Shoulder Press (5×5)
Pick a weight and stay
Metcon
Metcon (Time)
60/50 Cal row
60 DB snatch 50/35 (30/30)
60 Pull ups
Pick a weight and stay
60/50 Cal row
60 DB snatch 50/35 (30/30)
60 Pull ups