CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
20 BMU
40 OHS 95/65
60 Burpee pull ups
80 Wall balls 30/20
2 Mile run
Fitness
20 Strict RR, CTB pull ups (big variety here)
40 FS or BS
40 Burpee pull ups
60 Wall balls
1.5 mile run
