CrossFit OC3 – CrossFit
Warm-up
Split Jerk (6×2)
Metcon (Time)
3 Rounds:
Performance
40/30 Cal row
20 Front squats 135/95
15 T2B
Fitness
30/25 Cal row
15 Front squats (moderate weight)
15 Medball sit ups/GHDSU
3 Rounds:
Performance
40/30 Cal row
20 Front squats 135/95
15 T2B
Fitness
30/25 Cal row
15 Front squats (moderate weight)
15 Medball sit ups/GHDSU