08/31/2022

CrossFit OC3 – CrossFit

Warm-up

Metcon (Time)

LONE FUCKING WOLF

5K run With a KB (RX 55/35)

*** They will need to do 3 workouts during this 5K and there will be a designated area for the workouts. I will go over this more in detail as we get closer.

Workout #1: 100KB swings 55/35

Workout #2: 100 Burpees

Workout #3: 100 Goblet Squats

*** They will NOT carry their KB for Mile #2. They will leave it at the first station run the next mile go to the designated spot for the 100 burpees then run back to their KB (which is also station #1 and #3) to do their goblet squats. Essentially they will only carry their KB for roughly 2 of the 3 miles.

WOW this should be cool. Im excited.

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