CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
3×1:00 minute hollow hold
3x:30 Russian twist with PVC pipe
3x:1:00 minute plank hold
Metcon (AMRAP – Rounds and Reps)
19 minute AMRAP:
Performance
18 Wall balls 30/20
15 Deadlifts 155/105
12 T2B
Fitness
18 Wall balls
12 Deadlifts
12 T2Rig or Medball sit ups
