CrossFit OC3 – CrossFit
Warm-up
Weightlifting
2 Push jerks + 2 Split jerks (1 Complex )
RX: Max weight
Fitness: 2 Split jerks
Metcon (Time)
3 Rounds for time:
Performance
500M row
25 Pull ups
25 Thrusters 95/65
Fitness
400M row
18 Pull ups
18 Thrusters
