CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
3×30 GHDSU
3x:30 GHD Russian twist with PVC pipe
3×1:00 hollow hold
Metcon (Time)
Performance
3 Rounds:
20 Hang snatch 95/65
80 DU’s
2 Rounds:
30 OHS 95/65
30 Pull ups
1 Round:
40 SDHP 95/65
40/30 Cal Bike
Fitness
3 Rounds:
20 hang snatch
120 Singles
2 Rounds:
25 Front squats/back squats/asst. OHS
25 asst. pull ups/RR/Jumping pull ups
1 Round:
30 SDHP
30/22 Cal Bike
Metcon (Distance)
Recovery WOD:
15 rounds:
1 minute on
1 minute off
Rowing for max meters
