CrossFit OC3 – CrossFit
Warm-up
Gymnastics
Metcon (No Measure)
EMOM 10 minutes
3 RMU
CTB
Pull ups
Strict pull ups
Handstand walk?
ANything goes really, look this up before and you choose!
Metcon (Time)
WOD: For time
Performance
40/30 Cal bike
40 Wall balls 30/20
40 Box jumps 30/24
40/30 Cal row
Fitness
32/24 Cal bike
32 Wall balls
32 Step overs
32/24 Cal row
