CrossFit OC3 – CrossFit
Metcon (No Measure)
EMOM 10 minutes
15/11 Cal row
3 heavy power cleans (singles)
Metcon (Time)
Partners
50/40 Cal ski (total) switch however)
100′ Syn FR walking lunges with KB’s 55/35
20 Syn regular burpees
(2: 20 Syn Burpee box overs)
(3: 20 Syn Burpee pull ups)
Fitness
40/30 Cal ski
100′ Walking lunges (less or no weight)
15 Burpees
2. 15 Burpee box overs
3. 15 Burpee pull ups
