CrossFit OC3 – CrossFit


Split Jerk (1RM)

Metcon (AMRAP – Rounds and Reps)

20 minute EMOM


17/13 Cal bike

17/13 Cal row


Less cals

Less cals

*** good rule of thumb, minimum of :10 of rest for each minute.
How to score:

Rounds = how many you successfully completed. If you finished all 20 minutes then put 20 rounds in. It does NOT matter if you were RX or Not. Whatever you started with, if you finish with that # that is your “rounds score”

Reps is how many calories you were able to hold per minutes.

If you finished this WOD RX. Your score would be 20 + 17/13.