• Open Wod 11.3

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d

    CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

    5-Minute AMRAP of:
    Squat Clean, 165# / 110#
    Jerk, 165# / 110#

    Rowtober!

    Metcon (Calories)

    1 min on/ 30 sec rest

    Men 20 cal / Women 15 cal

    One minute to row 20/15 cal with 30 seconds rest. You keep going till you cant achieve 20/15 in the allotted time period.

    Ex) If I where to row 6 rounds and get 20 each time my score would be 120 calories (20 per round). As soon as you fail to hit the mark you are done. 🙂 No repeats or second chances.