12/20/2016

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Front Squat (EMOM 8 minutes )

5 Reps

Metcon

Metcon (Time)

3 Rounds for time-

Row 300/250M

25 Wall balls 20/14

25 push ups

Fitness

Row 300/250M

25 wall balls

20 Push up (normal scales)