04/07/2017

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Bench Press (1 Rep Max )

Metcon

Metcon (Time)

Partner WOD

8 Rounds each-

15/12 Cal row

8 Front squats 135/95

8 pull ups

Fitness

8 Rounds each

12/10 Cal row

8 front squats

8 assisted pull ups/ring rows (whatever they didn’t do as the scale on monday)

*Switch off rounds