CrossFit OC3 – CrossFit
Warm-up
Gymnastics
Mini-Seminar (20 minute Skill Work )
Butterfly pull ups/kipping pull ups
Metcon (Time)
Performance
75 DU’s
40 DB hang clean and jerks 20/20 50/35
75 DU’s
40 T2B
75 DU’s
20 Single arm Devil Press (50/35)
75 DU’s
100 Ft OHWL with DB 50/50ft (R/L) 50/35lb
Fitness
100 Singles
30 DB hang clean and jerk
100 Singles
30 medball sit ups, feet above hips, GHDSU
100 Singles
15 Single arm Devil press
100 Singles
100 Ft OHWL or carry DB however
