CrossFit OC3 – CrossFit
Weightlifting
Metcon (Time)
heavy barbell RDL’s (pin pulls)
Super set with
Max strict pull ups and DB rows
Metcon (Time)
For time
Performance
30 C&J 155/105
60 T2B
30 Front squats 155/105
Fitness
25 C&J
50 GHDSU, Medball or T2Rig
25 FS
