CrossFit OC3 – CrossFit
Warm-up
Metcon
Metcon (Time)
60/50 Cal row for time
Metcon
Metcon (Time)
50/40 Cal row for time
Metcon
Metcon (Time)
RX +
50/40 Cal assault bike
no rest-
7 Rounds:
7 Deadlifts 225/155
7 BMU
21 DU’s
no rest-
50/40 Cal assault bike
Performance
60/50 Cal row (FOR TIME)
No rest-
7 Rounds-
7 Deadlifts 155/105
7 T2B
21 DU’s
Then..
60/50 Cal row to finish
Fitness
50/40 Cal row (FOR TIME)
no rest-
7 Rounds-
7 Deadlifts
7 T2KB or T2Rig
42 SIngles
Then…
50/40 Cal row
