CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory Core Work:
3x:30 Russian twist with PVC on GHD machine
3x200M 1 arm KB walk 55/35 (switch arms 100M)
3×30 weight Russian twists with Plate or KB
Metcon (4 Rounds for time)
4 rounds: each for time: (rest 2 minute between)
Performance
10 Squat cleans 185/135
20 Pull ups
400M run
Fitness
10 Squat cleans (heavy)
20 Asst. pull ups/RR
300M run
