CrossFit OC3 – CrossFit
Warm-up
Bench Press (15-12-7-5-3)
Metcon (Time)
For Time:
Performance
30 DB snatch (heavy you choose)
30 pull ups
15 Single arm devil press (same DB)
20
20
10
10
10
5
Fitness
Same rep scheme, less weight on DB. Mixture of jumping pull ups/RR
