CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory Core Work:
12 minute AMRAP: (not for reps, just to keep moving)
:30 hollow hold
:30 plank hold
10 Hanging leg raises
30 Fast crunches (Head to ceiling)
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
Performance
12 CTB
9 Thrusters 115/75
200M run
Fitness
12 Pull ups/jumping pull ups
9 Thrusters
200M run
200M run worth 2 reps
1=100M
2=finish run
