CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory work:
3x :30 Russian twist PVC pipe GHD machine
3x 1:00 hollow hold
3x 50 Crunches
Metcon (Time)
6 Rounds for time:
Performance
300M run
15 Pull ups
10 C&J 115/85 (think, Unbroken)
Fitness
200M run
12 asst. pull ups/RR/jumping pull ups
9 C&J (unbroken)
