CrossFit OC3 – CrossFit
Warm-up
Push Jerk (5×4)
Metcon (Time)
For time
Performance
42-30-18
Thrusters 75/55
21-15-9
CTB pull ups
12-9-6
D-Ball OS 150/100
Fitness
Same rep scheme less weight
normal pull up scales
light D-Ball
For time
Performance
42-30-18
Thrusters 75/55
21-15-9
CTB pull ups
12-9-6
D-Ball OS 150/100
Fitness
Same rep scheme less weight
normal pull up scales
light D-Ball