01/27/2017

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Deadlift (1 Rep Max )

Metcon

Metcon (Time)

partner WOD- Switch off rounds- 7 rounds EACH- (total 14 RD’s)

15/12 Cal row

7 Deadlifts 205/145

7 Burpee bar hops

Fitness

6 Rounds each

12/10 cal row

7 Deadlifts

5 Burpees

*** Score is total time to complete all the rounds

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