CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Endurance days
Performance
3 Rounds:
20/15 Cal bike
20 Single Dumbbell box step overs 50/35#
Run 2 miles
3 Rounds:
20/15 cal row
10 Front squats 125/85
Fitness
3 Rounds;
15/10 Cal bike
15 Box step overs (with DB)
Run 1.5 miles
3 Rounds:
15/10 Cal row
10 Front Squats
