CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (5 Rounds for time)
5 Rounds- Every 5 minutes
RX+
Row 300/250M
10 C&J 155/105
20 Wall balls 30/20
10 Burpee bar hops
performance/RX
Row 300/250M
10 C&J 135/95
15 Wall balls 20/14
10 Burpee bar hops
Fitness
250/200M row
10 C&J
15 Wall balls
10 Burpees
