CrossFit OC3 – CrossFit
Warm-up
Back Squat (5-4-3-2-1)
Finish above 90%
Metcon (No Measure)
16 minute EMOM:
Performance
17/13 Cal row
10 Pull ups + 3-5 D-Ball OS 150/100
Fitness
14/11 Cal row
10 Jumping pull ups/3-5 D-ball OS
Finish above 90%
16 minute EMOM:
Performance
17/13 Cal row
10 Pull ups + 3-5 D-Ball OS 150/100
Fitness
14/11 Cal row
10 Jumping pull ups/3-5 D-ball OS