CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory after WOD:
4 Rounds:
:45 Toes to rig (strict)
:45 Russian twist with plates
:45 Hollow hold
:45 V-ups
Metcon (AMRAP – Reps)
16 minute AMRAP: Max cal row. Every 4:00 you must complete the following, before rowing
Performance
21 KB swings 55/35
15 Thrusters 75/55
9 CTB
Remaining time in 4:00 block:
Max cal row
Fitness
21 Kb swings
15 Thrusters
9 pull ups
remaining time in 4:00:
Max cal row
Score is total # of calories rowed
