CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Push Press (5×5)
Metcon
Metcon (Time)
21-15-9
Performance
CTB pull ups
KB swings 55/35
(Triple the reps) Double unders
Fitness
Pull ups/RR/Asst. pull ups
Kb swings
75 singles (per round)
21-15-9
Performance
CTB pull ups
KB swings 55/35
(Triple the reps) Double unders
Fitness
Pull ups/RR/Asst. pull ups
Kb swings
75 singles (per round)