CrossFit OC3 – CrossFit
Warm-up
Incline Bench (5×9 (across))
20″ box (put DB behind bench to ensure it doesn’t move)
Metcon (Time)
For time:
Performance
30 Thrusters 95/65
30 Pull ups
15 D-Ball OS 150/100
1200M run
15 D-Ball OS
30 Pull ups
30 Thrusters
Fitness
25
25 RR or Jumping
10
1000M run
10
25 RR or jumping
25
