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)