CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 100/80 Cal row 50 Front Squats 115/75 1000M run 50 Hang cleans 115/75 200 DU’s 50 Wall balls 30/20 1000M run Fitness 80/70 Cal row 40 Front Squats 800M run 40 hang … Continue reading 07/30/2019