04/20/2018

CrossFit OC3 – CrossFit

Warm-up

Metcon (Time)

Performance

500M row

then…

7 Rounds:

10 KB swings 55/35

8 Burpee pull ups

2 Wall walks (Chest to wall for RX)

then…

500M row

Fitness

400M row

7 Rounds:

8 KB swings

6 Burpee pull ups

1 Wall walk (as high as possible)

then…

Row 400M

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