CrossFit OC3 – CrossFit
Warm-up
Strict Press (9-7-5-3-1)
9-7-5-3-1
Metcon (Time)
For time:
Performance
1000M row
40 Box jumps 30/20
40 KB swings 70/55
40 KB Goblet squats 70/55
400M run
Fitness
750M row
30
30
30
300M run
9-7-5-3-1
For time:
Performance
1000M row
40 Box jumps 30/20
40 KB swings 70/55
40 KB Goblet squats 70/55
400M run
Fitness
750M row
30
30
30
300M run