CrossFit OC3 – CrossFit
Warm-up
Gymnastics
Gymnastics Skill Work (5-10)
EMOM 8 minuts:
5 paralette HSPU or 10 regular
or 30 Ft HSW, if they have HSW down have they add in the obstacle.
Scaled HSPU’s- with Pike push ups or wall walks
Metcon
Metcon (Time)
3 Rounds For time:
Performance
14 CTB pull ups
15 Hang snatch 95/65
16 Burpees (Old school)
Fitness
12 Pull ups/asst. pull ups/RR
13 Hang snatch
14 Burpees