CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
“Grim Reaper”
Performance
2,000M Bike
then…
3 Rounds:
75 DU’s
50 Back Squats 95/65
25 Burpee bar hops
then…
1,000M Row
Fitness
1,000M bike
then…
3 Rounds:
100 Single unders
35 back squats
20 Burpee bar hops
then…
750M row
