01/30/2017

CrossFit OC3 – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Performance

40 minute AMRAP- Partner WOD

1,200/900M row (must split 200/150)

150 Double unders (split however)

30 Clean and Jerks 135/95

Fitness

30 Minute AMRAP

1,000/800M rows (split however)

200 Single unders

30 Clean and Jerks

Novice

12 minute AMRAP

800/600M rows (split however)

200 Single unders or some other scale

20 Clean and Jerks

Rest 5 minutes

12 minute AMRAP

Same shit- start where they left off

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