CrossFit OC3 – CrossFit
Warm-up
Skill Work
Skill work:
EMOM 8 minutes:
7 Deficit HSPU
or
4 Paralette HSPU
or
2 Wall walks
or
40 Ft HSW
Metcon (4 Rounds for time)
4 Rounds: each for time
Performance
24/18 Cal bike
14 CTB pull ups
7 D-Ball OS 150/100
Rest 1 minute
Fitness
20/14 Cal bike
14 pull ups/jumping pull ups/RR
7 D-Ball OS
