CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Push Press (5×5)
pick a weight and stay there
Metcon (Time)
Performance
30/22 Cal bike
30 Thrusters
30 T2B
20/15
20
20
10
10
10
Fitness
25/20 Cal row
25 Thrusters
25 Toes above hips or 25 Medball sit ups
15/12
15
15
10
10
10
