02/06/2019

CrossFit OC3 – RUN OC3-Winter Edition

Run OC3

Metcon (Time)

ROW

500m at easy pace

Rest 1 minute

3 Sets

700m at 2k PR Pace

Rest 2 minutes

500m at 2k PR Pace

Rest 1 minute

300m at 2k PR Pace

Rest 3 minutes between sets

After the 3 sets

500m at easy pace
Easy pace is good speed where you can hold a conversation.

2k Row (Time)

Max Effort 2k Row

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