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