CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Lift: Back Work: 4 Rounds:
10 Pendlay rows
10 (SA) DB rows
5-7 Strict pull ups
Metcon (Time)
For time
Performance
1000/800M row
then… 3 Rounds:
30 T2B
30 Wall balls 30/20
then…
1000/800M Ski
Fitness
800/700M row
then… 3 Rounds
30 GHDSU, Medball sit ups, T2rig
30 Wall balls (lighter)
then…
800/700M ski
