07/24/2018

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Bench Press (5 rep max )

Metcon (Time)

Performance

1K row (Scored)

then…

21-15-9

STO 115/85

Burpee bar hops

then…

Run 1K

Fitness

750M row (not scored, unless you want to)

Then…

18-12-9

STO

Burpee bar hops

Then…

Run 800M

1000m Row (Time)

Max Effort 1000m Row

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