03/01/2018

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Front Squat (3 reps )

Metcon

1000m Row (Time)

Max Effort 1000m Row

Metcon (Time)

2 Scores- 1000M row/then total time to complete (includes the row)

Performance

1000M row (for time)

50 DB snatch 50/35 (25/25)

100 DU’s

30 DB snatch

100 DU’s

Fitness

1000M row for time

40 DB santch

150 Singles

20

150 singles

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