CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Deuces
Performance
50 T2B
50 Burpees
100/70 Cal (row or bike)
200 Wall balls 20/14
100/70 opposite of before
50 Burpees
50 T2B
Fitness
40 GHDSU, MEdball sit ups, T2Rig
40 burpees
80/55 Cal row or bike
160 Wall balls
80/55
40
40
