11/11/2019

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.

Tags:

Leave a Reply

  • (will not be published)

XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>