CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
“MOOSE”
Performance/RX
1000M row
Then… 10 rounds:
7 Bar facing burpees
3 Thrusters
Then…
1200M run with wall ball 20/14
Fitness
800M row
then… 8 rounds:
7 Bar facing burpees
3 Thrusters
then…
800M run with medball
*** Obviously it could be shitty out. Either tell them to sack up or row 1200M instead.