CrossFit OC3 – CrossFit
Metcon (No Measure)
30 minute EMOM
15/11 Cal row
2. 5 Devil press dual DB 50/35
15 Wall balls 30/20
Fitness
about :40 seconds of work per minute.
Today's WOD
CrossFit – Fri, May 3
CrossFit OC3 – CrossFit
Metcon (Time)
Murph prep
Performance
800M run
3 Rounds:
30 Air squats
20 Push ups
10 Pull ups
800M run
3 Rounds:
30 Air squats
20 Push ups
10 Pull ups
800M run
Fitness
tons of options please ask your coach!!!!
600M run
3 Rounds: 30 Air squats
20 asst push ups
10 normal pull up scale (think jumping pull ups)
600M run
same thing
600M run
