10/28/2021

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

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