CrossFit OC3 – CrossFit
Accessory
Single leg Box step ups (dual KB’s) 10 per leg
4×10 GHD raises
:45 second hollow hold/rock
Metcon (Time)
WOD-
100/75 cal row
75 KB swings 55/35
50 STO 95/65
15 muscle ups or 35 C2B
Fitness
3 Rounds-
20/15 Cal row
15 KB swings
10 STO
10 Pull ups/assisted pull ups
