CrossFit OC3 – CrossFit
Metcon (No Measure)
Back work: 3 rounds: 10-12 Reverse grip barbell rows 10-12 Regular grip BB rows 10-12 Single arm DB rows 15 DB shoulder shrugs
Metcon (Time)
3 Rounds
500/400M ski
15 Burpee pull ups (hand touching bar)
30 KB swings 70/55
Fitness
400/350
15 Burpees to target
30 KB swings (lighter)
