CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
3×30 Slow sit ups
3x:45 plank hold per side
3×50 Russian twists with plate
3:00 accumulated in Hollow hold
Metcon (Time)
3 Rounds for time:
Performance
30/22 Cal bike
20 box jump overs 24/20
15 power cleans 155/105
Fitness
25/18 Cal bike
15 Box jump overs/step overs
12 Power cleans
