04/28/2016

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Push Jerk (6×2)

Metcon

Metcon (Time)

WOD- 20 minute EMOM-

1. 14/13 Cal row

2. 5 hang cleans 155/105

5 Burpees

Fitness

1. 12/10 cal row

2. 3/3.. Or less weight and keep it 5/5