CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory:
10…1- NFT – but not taking forever either
Toes to Rings
V-ups
GHDSU with med ball (keep it LIGHT) go over this. This takes some serious core strength, there are only a few people who should attempt this.
Metcon (Time)
Performance
1500/1300M row
150 DU’s
75 Wall balls 30/20
50 Burpees to target (3-5″ above reach)
Fitness
1250/1000M row
200 Singles
60 Wall balls
40 Burpees to shorter target or regular
