CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory:
3x:30 ring PU hold
3×50 Russian twists with plate
3x:45 second hollow hold
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
Performance
15 Hang cleans 135/95
15 Box jump overs 24/20
15 pull ups
Fitness
12 Hang cleans
12 Box jump overs
12 asst. pull ups or jumping PU (no ring rows)
