CrossFit OC3 – CrossFit
Warm-up
Gymnastics
Skill Work (8 minute EMOM)
EMOM 8 min- 2-4 ring MU
7-10 CTB or regular pull ups
Metcon
Metcon (Time)
3 Rounds for time-
Performance
36 Cal row
18 FS 135/95
18 Box jump overs 24/20
Fitness
Same
Less weight, lower box