CrossFit OC3 – CrossFit
Warm-up
Push Jerk (5×4)
Metcon (4 Rounds for time)
4 Rounds: each for time (Rest 1 min b/t rounds)
Performance
9 D-Ball OS 150/100
18 Box step overs 55/35 24/20
27/20 Cal row
Fitness
8 D-Ball OS
16 BSTO (un weighted or less)
24/18 Cal row