CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
1,000M Row
then…
4 Rounds:
15 Push ups
15 Hang cleans 115/85
15 Front Squats 115/85
then…
1,000M row
Fitness
500M row
then…
4 Rounds:
12 Push ups
12 Hang cleans
12 Front Squats
then…
500M row
