CrossFit OC3 – CrossFit
Warm-up
Gymnastics
Metcon (No Measure)
HSW, Handstand holds, Wall walks
Metcon (Time)
For Time:
Performance
Buy in: 2000M Bike
Then…
21-15-9
Box jumps 30/24
42-30-18 Wall balls 20/14
Then…
100 Ft HSW
Fitness
Buy in 1500M Bike
then…
21-15-9
Step ups/lower box jumps
42-30-18
Wall balls
then…
100 Ft Walking lunge with KB 55/35
