CrossFit OC3 – CrossFit
Warm-up
Back Rack Lunge (4×20)
10 per leg
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
Performance
20 KB swings 55/35
15/11 Cal row or bike
10 Burpees
Fitness
Same thing
10 per leg
16 minute AMRAP
Performance
20 KB swings 55/35
15/11 Cal row or bike
10 Burpees
Fitness
Same thing