CrossFit OC3 – OC3 Red Programming


Braswell (AMRAP – Rounds and Reps)


40 minute AMRAP-


12 Burpees

9 Hang Power Cleans 95/65

18 Wall Balls 20/14

Run 200M with KB 55/35

Fitness option #1-

30 minute AMRAP

Fitness option #2-

2 (12) minute AMRAPS- with a 5 minute rest between


Sled Pull Trip – Max Weight

60m down and 60m back
Have harness around weight belt at the hip. Pull as much weight as you can without stopping or putting your hands on the ground to move the sled. Only stop is at the turnaround.


Metcon (No Measure)

3×8 Revers GHD Raises

3×5 DB Rows

*should be heavy and can use lifting straps for it.

5×10 Standing Banded Abs

*attach band to top of rig and hold for 1 second during each contraction


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