CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Core WORK;
4×15 Straight leg raises (hanging bar, strict)
4x:30 hollow hold
4×25 side crunch (per side)
Metcon (Time)
2 Rounds:
Performance
40 Thrusters 95/65
40 Box jump overs 24/20
40 Burpee bar hops
800M run
Fitness
30 Thrusters
30 Step overs/lower box
30 Burpee
600M run (tree line) (I will go mark)
