CrossFit OC3 – CrossFit
Accessory work
LIft: Back Work
3×15 Dual DB rows
3×15 bent over barbell rows
3×15 (per arm) single DB rows
Metcon (Time)
2000M bike
3 Rounds:
25 T2B
25 KB swings 70/55
1000M run
Fitness
1600M bike
3 Rounds:
25 T2rig, GHDSU
25 KB swings
800M run
People doing the bix. If you want a mover
25 minutes (low intensity)
200M ski
200M row
400M bike