CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
4×10 Narrow grip barbell bench
4×10 Slow slam ball push ups
4×10 narrow grip dumbbell bench
Metcon (4 Rounds for time)
4 rounds on the 4:00 interval (rest remaining time, if finish early)
Performance
16/12 Cal row
14 Wall balls 30/20
12 Pull ups
10 hang snatch 95/65
Fitness
14/10 Cal row
12 Wall balls
10 pull ups/RR/Asst, pull ups
8 Hang snatch
** Start over each round.
