04/06/2016

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Bench Press (4×10)

Metcon

Metcon (Time)

Performance

row 500m

50 KB swings 70/55

25 back squats 135/95

Row 500M

25 KB swings 70/55

25 Back squats 135/95

Row 500m

Fitness

row 500m

40 KB swings

20 BS

row 500M

20 KB swings

20 BS

Row 250M

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