CrossFit OC3 – CrossFit
Warm-up
Gymnastics
HSPU/HSW work
EMOM 8 minutes-
5 Kipping HSPU + 5 strict HSPU
or
30 Ft HSW
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP-
Performance
14 KB swings 70/55
14 T2B
14 Push ups
Fitness
12
14 T2Rig or T2KB or KNee raises (once these go, have them do something else)
12 Push ups/assisted push ups
