CrossFit OC3 – CrossFit
Metcon (Time)
Accessory: 4 Rounds:
6-8 barbell rom deads (start at mid shin on rack)
8-10 Strict pull ups
12 Dual DB rows
Metcon (7 Rounds for time)
7×3:00 Blocks
Performance
15/11 Cal ski
15 Thrusters 75/55
10 Pull ups
(rest remaining time)
Fitness
12/9 Cal ski
12 Thrusters
10 RR/Asst pull ups
