CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (Time)
Back Accessory: 4 Rounds
10 Dual DB rows (bent over)
10 barbell rows (overhand and underhand grip- 20 reps)
max strict pull ups
Metcon (AMRAP – Reps)
7×3:00 blocks (remaining time in 3:00 max DU’s
Performance
15/11 cal ski
10 Box jump overs 24/20
5 D-ball OS 150/100
*** Remaining time: max DU’s
Fitness
12/9 Cal ski
10 box step overs
4 D-Ball OS
Max Single unders
