CrossFit OC3 – OC3 Red Programming
Warm-up
Braswell (AMRAP – Rounds and Reps)
HERO WOD!
40 minute AMRAP-
“Braswell”
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
Weightlifting
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.
Accessory
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