CrossFit OC3 – CrossFit
Warm-up
Super Set
Super Set (4 rounds)
9 bench press
15 Paralette Push ups (feet on bench or box)
Metcon (4 Rounds for time)
4 Rounds (each for time, rest 1 min b/t)
Performance
18/13 Cal ski
9 BMU
6 Thrusters 135/95
Fitness
15/11 Cal ski
9 CTB pull ups/Ring dips/any other Skill
6 Moderate weight thrusters
