Officium CrossFit – CrossFit

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Warm-up

Baseline Warm Up (No Measure)

Run, Row, Bike, or Stairs for 3 Minutes

Metcon

Metcon (No Measure)

24 Min EMOM

Min 1: 12 Burpees to Bar

Min 2: 30 Double Unders + 8 TTB

Min 3: 15/12 Calorie Row
Scale:

Min 1: 8 Burpees to Bar

Min 2: 60 Singles (or 1/2 Double Unders) + 10 Sit Ups

Min 3: 12/9 Calorie Row

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