08/31/2021

CrossFit OC3 – CrossFit

Warm-up

Metcon (Time)

THE HEROES

This will be a play off of three amazing

hero wods.

Performance

1 Round: (Clovis)

2 Mile run

50 Burpee pull ups

Directly into…

2 Rounds: (Manion)

400M run

29 Back squats 135/95

Directly into…

1 Round (Robert Linnane)

25 Power cleans 135/95

50 T2B

100 Wall balls 20/14

Fitness

so many options ASK your coach!

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