CrossFit OC3 – CrossFit
Warm-up
Metcon (Weight)
Every 2:00 for 5 Rounds
5 Strict Pull ups
5 Heavy Thrusters
Metcon (Time)
For Time:
Performance
60/45 Cal row
30 Dual KB box step overs 24/20
150 DU’s
30 KB Box Step overs
60/45 Cal bike
Fitness
50/35 Cal row
25 Dual KB box step overs
200 Singles
25
50/35 Cal Bike
