CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
3×25 Banded pull throughs
3×25 Back extensions
3×10 per leg (single arm RDL’s)
Metcon (Time)
8 rounds for time:
Performance
14 Kb swings 70/55
12 Pull ups
10 Wall balls 30/20
Fitness
12 KB swings
10 asst. pull ups/RR
8 Wall balls (heavy or higher line)
