CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory work (back) (after WOD)
3×10 Strict Ring rows (feet on box)
3×12 Single arm DB rows (knee on incline bench) 12 per arm
3×10 Bent over barbell rows (heavy)
Metcon (5 Rounds for time)
5 Rounds each for time:
Performance
25/18 Cal row
15 Pull ups (MAX 2 sets, otherwise SCALE)
10 Burpee box overs 30/25
Fitness
20/15 Cal row
10 pull ups/asst pull ups/15 Jumping pull ups (NO RR)
10 Burpee box overs (shorter box, step over)
Rest 2 minutes b/t (on your own)
