CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Hero WOD Mash Up
“Will” 3 Rounds:
14 Back Squats 135/95
14 Deadlifts 135/95
Straight into…
“Jerrry”
800M run
1000M row
800M run
Straight into…
“Burgess”
30 Pull ups
30 Burpees to target
20 Pull ups
20 Burpees to target
10 Pull ups
10 Burpees to target
Fitness
3 Rounds:
12 BS
12 DL
into..
600M run (trees)
1000M row
600M run
into…
30 asst. pull ups
30 Burpees
20
20
10
10
