CrossFit OC3 – CrossFit
Warm-up
Split Jerk (1RM)
Metcon (AMRAP – Rounds and Reps)
20 minute EMOM
Performance
17/13 Cal bike
17/13 Cal row
Fitness
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.
