CrossFit OC3 – CrossFit
Warm-up
Deadlift (4×5)
Stand on 4″ riser
Metcon (Time)
For time:
Performance
50/40 Cal row
50 DB snatch 50/35
50 Pull ups
50/40 Cal ski
Fitness
40/30 Cal row
40 DB snatch (heavy)
40 RR/Asst pull ups
40/30 Cal ski
Stand on 4″ riser
For time:
Performance
50/40 Cal row
50 DB snatch 50/35
50 Pull ups
50/40 Cal ski
Fitness
40/30 Cal row
40 DB snatch (heavy)
40 RR/Asst pull ups
40/30 Cal ski