CrossFit OC3 – CrossFit
Metcon (Time)
Q.23 Monday 04/20
Performance
10 Rounds:
200M run
10 Thrusters 95/65 (or SA/DB/KB 5 per arm)
30 DU’s
Fitness
7 Rounds:
200M run
10 Thrusters
50 Singles
*** Row equivalent 250/200M
*** Bike equivalent 500/400M
Neither? Can’t run? 15 Burpees
CORE WORK:
100 fast sit ups
50 per side (side crunches)
2:00 hollow hold
2:00 Russian twists
*** Split up HH and RT however you need to
