CrossFit OC3 – CrossFit
Warm-up
Back Squat (1 rep max )
Metcon (Time)
total time:
Performance
50 T2B
50 Wall balls 20/14
Rest 1 minute (on your own)
30 CTB pull ups
50 Wall balls
rest 1 minute
10 RMU
50 Wall balls
Fitness
50 GHDSU, TAH, T2Rig
50 Wall balls
rest 1 minute
30 pull ups/Asst pull ups
50 wall balls
rest 1 minute
10 CTB, 10 BMU (high skill)
50 wall balls
