CrossFit OC3 – CrossFit
Warm-up
Push Press (6-6-5-5-4-4)
Metcon (Time)
For time
Performance
60/45 Cal row
30 CTB pull ups
60 wall balls 30/20
30/22 Cal bike
Fitness
50/35 Cal row
25 Pull ups/RR/Jumping pull ups (rather see jumping)
50 Wall balls
25/18 Cal bike
