10/07/2016

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Split Jerk (1 Rep Max)

Metcon

Metcon (Time)

Performance

Row 1,000M

Then…

3 Rounds-

15 thrusters 95/65

12 T2B

9 bar hops (over back=1)

Then.

Run 800M

Fitness

Row 500M

Then..

3 Rounds-

12 thrusters

15 sit ups

9 bar hops (over and back=1)

Run 400M