CrossFit OC3 – CrossFit

Metcon (No Measure)

20 minute EMOM:

1. 7 Unbroken C&J (should be tough)

2. 16/13 Cal row/bike

*** Bike/row should take about 35-45 seconds. If you start failing those minutes, please cut down the calories. Id rather have you work on the barbell cycling.

IF no barbell, do 18 KB swings per minute. Or 8 Single arm devil press.

Clean n Jerk

Work up to a heavy single if you have the weight


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