CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Lift: Accessory:
5×8 Strict pull ups
12 Dual DB lat raises
10 Pendlay rows
10 Standing KB upright rows
Metcon (4 Rounds for time)
4 Rounds each for time
performance
30/22 Cal row
15 T2B
10 C&J 125/85 (LOOKING For Unbroken reps)
Fitness
25/18 Cal row
15 Medball sit ups/T2Rig
10 C&J (unbroken reps)
