CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
3x:45 side plank hold
3×8 Turkish get ups
3x:45 second RPU hold
Metcon
Metcon (4 Rounds for time)
4 Rounds each for time:
Complete 1 Round every 5 minutes
24/18 Cal Bike Erg
21 Thrusters 75/55
15 Burpee bar hops
Fitness
18/13 Cal Bike Erg
18 Thrusters
12 Burpee bar hops
These are sprint rounds. They are designed so you can push the intensity through the roof, but still recover enough not to fall completely off. Each round should be Sub 4:00.
