CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Back work: 4 rounds:
12 Barbell bodyweight rows (set up on rack like bench press height)
12 Dual DB rows (seated on a box)
10 BB rows overhand grip
10 BB rows underhand grip
Metcon (AMRAP – Reps)
3×5 min time blocks for max reps
1.
5 minutes
40/30 Cal ski
Max Wall balls
2.
5 minutes
40/30 Cal row
Max T2B
3.
5 minutes
40/30 Cal bike
Max C&J 185/135
Fitness Scale T2b and weight. Do 30/22 Calories
*** Rest 1 minute b/t blocks
Score is stotal # of WB’s, T2B, and C&J added up
