CrossFit OC3 – CrossFit
Warm-up
Front Squat (5×5)
75-81%
Metcon (2 Rounds for time)
For time:
Performance
50/40 Cal row
25 KB box step overs 24/20 (55/35)
15 BMU
Rest 2 minutes
DO it again backwards
Fitness
40/30 Cal row
20 Dual KB step overs
10 Ring dips/20 Push ups/15 CTB (up to you, ask your coach)
Round 1 = score 1
Round 2 = score 2