CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
4×25 GHDSU
4×15 V-ups
4x:20 second Ring L-Sit hold
Metcon (Time)
21-15-9-15-21
Performance
KB swings 70/55
Burpees
50 DU’s after each round
Fitness
18-12-9-12-18
KB swings (heavy)
Burpees
75 singles after each round
