CrossFit OC3 – CrossFit
Warm-up
Back Squat (12 reps )
Metcon (Time)
“Grace on a Boat”
Performance
1000M row
then..
Grace 30 C&J 135/95
Fitness
1000M row
then…
Grace less weight
“Grace on a Boat”
Performance
1000M row
then..
Grace 30 C&J 135/95
Fitness
1000M row
then…
Grace less weight