CrossFit OC3 – CrossFit
Warm-up
Metcon (No Measure)
12 minute EMOM:
1. 5 Deadlifts (heavy)
2. 7 BMU or 5 RMU
*** For even minutes pick a skill you need to work on and practice it.
Metcon (Time)
WOD: Chipper
Performance
50/40 Cal Bike
40 Thrusters 95/65
30 Burpees to target (2″ above reach)
20 T2B
10 D-Ball OS 150/100
Fitness
40/30 Cal Bike
40 Thrusters
30 Burpees (no target)
20 GHDSU or TAH or upright kicks
10 D-Ball OS heavy
