CrossFit OC3 – CrossFit
Warm-up
Front Squat (5×5)
75-81%
Metcon (Time)
50/40 Cal row
25 KB step overs 24/20 55/35
15 BMU
Rest 2 minutes
Do it again in reverse
Fitness
40/30 Cal row
20 KB step overs (lower KB)
Whatever skill they need to work on. About 1:00 – :90 in duration.
