01/17/2020

CrossFit OC3 – CrossFit

Warm-up

Metcon (Time)

For Time:

Performance

80/70 Cal row

60 thrusters 95/65

40 box jump overs 24/20

20 D-Ball OS 150/100

Fitness

70/60 Cal row

50 Thrusters

30 box step overs/lower box jumps

15 D-Ball OS (heavier)

Accessory

Metcon (No Measure)

3×30 GHDSU

3×1:00 hollow hold

3x:20 Chin Over bar hold

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