01/31/2020

CrossFit OC3 – CrossFit

Warm-up

Back Squat (15 rep max )

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

Performance

1000M row for time:

directly into…

AMRAP of:

7 C&J 155/105

14 Wall balls 30/20

Fitness

Same thing, less weight on BB and WB.

1000m Row (Time)

Max Effort 1000m Row

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