CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
Buy in: 1000M Bike
then…
40 C&J 115/85
40 pull ups
20 D-Ball OS 150/100
40 Burpees to target (2″ above finger tips)
Buy out: 1000M Bike
Fitness
Buy in: 750M Bike
30 C&J
30 asst. pull ups/RR/jumping
15 D-Ball OS
30 Burpees to target
Buy out: 750M bike
