CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
100/70 Cal row
50 DB snatch 50/35
25 CTB pull ups
50/35 Cal row (this could get changed to run or other two)
25 CTB pull ups
50 DB snatch 50/35
100/70 Cal row
Fitness
80/60 Cal row
40 DB snatch
20 Pull ups/ jumping pull ups/RR
40/30 Cal row
20
40
80/60 Cal row
