CrossFit OC3 – CrossFit
Metcon
Performance
Partners
*1 machine at a time
*Switch whenever
100/80 Cal Ski
100/80 Cal Row
100/80 Cal Bike
80/64 Cal Ski
80/64 Cal Row
80/64 Cal Bike
60/48 Cal Ski
60/48 Cal Row
60/48 Cal Bike
40/32 Cal Ski
40/32 Cal Row
40/32 Cal Bike
20/16 Cal Ski
20/16 Cal Row
20/16 Cal Bike
*As you Progress through each set, you should increase the paces you are holding
Fitness
Partners
80/64 Cal Ski
80/64 Cal Row
80/64 Cal Bike
64/48 Cal Ski
64/48 Cal Row
64/48 Cal Bike
48/36 Cal Ski
48/36 Cal Row
48/36 Cal Bike
32/24 Cal Ski
32/24 Cal Row
32/24 Cal Bike
16/12 Cal Ski
16/12 Cal Row
16/12 Cal Bike
