CrossFit OC3 – CrossFit
Warm-up
Back Squat (10 back squats )
Every 3 minutes for 4 rounds
10 back squats @ 70-74%
(partner up, slow bike ride after)
Metcon (Time)
For Time:
Performance
500M row
30 T2B
30 Hang DB C&J 15/15 70/50
500M row
30 T2B
30 Hang DB C&J
500M row
Fitness
400M row
30 GHDSU/Medbal sit ups
30 Hang DB C&J
400m row
30
30
400m row
