CrossFit OC3 – CrossFit
Warm-up
Bench Press (7 reps )
Every 2:00 5 Rounds
7 Bench Press + 14 Barbell curls
Metcon (Time)
Performance
20/14 Cal ski
40 wall balls 30/20
20/14 Cal row
40 Pull ups
20/14 Ski
40 DB snatch 50/35
20/14 Cal row
Fitness
15/11 Cal ski
30 wall balls
15/11 Cal row
30 RR/Jumping pull ups
15/11 Cal ski
30 DB snatch
15/11 Cal row
