CrossFit OC3 – CrossFit
Warm-up
Bench Press (2×10, 3×5, 4×2)
Metcon (Time)
For time
Performance
300/250m row
30 T2B
300/250M row
150 DU’s
300/250M row
30 DB snatch 70/50 (go heavier than usual)
300/250M row
30 Wall balls 30/20
Fitness
250/200M row
25 GHDSU, TAH, T2Rig
250/200M row
200 Singles
250/200M row
30 DB snatch
250/200M row
25 Wall balls (heavy)
