12/3/2019

CrossFit OC3 – CrossFit

Warm-up

Metcon (6 Rounds for time)

6 Rounds each (SPRINT rounds)

Performance

20/15 Cal Bike

15 Pull ups

10 Burpee box jump overs 24/20

Fitness

17/12 Cal Bike

15 jumping pull ups (no RR)

8 Burpee box overs (step or jump)

Accessory

Metcon (No Measure)

Accessory Core Work:

100 Ab mat sit ups

100 Side crunch (50/50)

100 Windshield wipers (50/50) (holding a barbell while they perform these)

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