CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Squat Clean (1 Rep Max )
Metcon
Metcon (Time)
Performance
Row 500M
THEN….
3 Rounds-
10 Squat cleans 135/95
20 10M runs (20 touches of the line, they should ALWAYS end where they began)
10 STO 135/95
THEN..
Row 500M
Fitness
Row 400M
THEN>>>
3 Rounds-
10 Squat cleans
16 10M runs
10 STO
THEN>>>
Row 400M
