CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory:
3×15 DB lateral raise
3×15 Heavy KB upright rows
3×25 Deficit push ups
Metcon (Time)
3 Rounds:
Performance
40/30 Cal row
15 Power snatch 115/85
15 T2B
Fitness
30/22 Cal row
12 Power snatch
15 GHDSU/15 Medball sit ups or 20 abmat sit ups
