CrossFit OC3 – CrossFit
Warm-up
Bench/Ring PU
Bench/Ring push up Super set
5 Rounds:
5 bench press AHAP
7-10 Slow Ring dip push ups
Metcon (Time)
For time:
Performance
300/250M row
150 DU’s
300/250M row
30 Box step overs (dual DB/KB 55/35)
300/250M row
30 Thrusters 95/5
300/250M row
15 BMU
Fitness
250/200M row
200 Singles
250/200m row
25 Box step overs
250/200M row
25 Thrusters
250/200M row
15 CTB pull ups/pull ups/more difficult ring rows (we DO have these tomorrow, so please choose your scale with that knowledge)
