CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
200/160 Cal bike
*Every 50/40 Cals
Perform 15 Burpee pull ups
Directly INTO…
200/160 Cal ROW
*Every 50/40 Cals
Perform 15 Burpee pull ups
Fitness
160/120 Cals
10 Burpees to target
Directly INTO..
160/120 Cals
10 Burpees to target
*** You perform the burpees AFTER each set of 50/40 Cals. you will START on your machine. You will clearly have to start some people on bike and some on rower, it does not matter.
