CrossFit OC3 – CrossFit
Warm-up
Clean (1 rep max )
Metcon (Time)
For Time:
Performance
40 CTB pull ups
80 Burpees
120 Wall balls 30/20
1600M run (1 mile)
Fitness
30 Pull ups/RR/Asst pull ups
60 Burpeees
90 Wall balls
1200M run
For Time:
Performance
40 CTB pull ups
80 Burpees
120 Wall balls 30/20
1600M run (1 mile)
Fitness
30 Pull ups/RR/Asst pull ups
60 Burpeees
90 Wall balls
1200M run