CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
6 rounds For Time
Performance
16/13 Cal Bike
8 Power cleans 155/105
8 T2B
Fitness
14/12 Cal bike
8 Power cleans
8 feet above hips, 8 heavy med ball sit ups
Accessory
Metcon (No Measure)
Core Work (after workout)
3×10 Strict T2B
3x:30 Ring PU hold
3x:45 second GHD PVC Russian twist hold
