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