CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Chipper
Performance
1000M run
90 Wall balls 30/20
80 Box jumps 24/20 (be careful if rebounding)
70 pull ups
60 Thrusters 95/65
50 Burpee bar hops
Fitness
800run (row or 2x bike)
70 Wall balls
60 box jumps/step overs
50 Jumping pull ups/Asst pull ups (any combo)
40 Thrusters
30 Burpee bar hops
