CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory work:
12 minute clock:
:30 hollow hold
30 body weight Russian twists
10 V-ups
15 plank crunches (15 per side, total 30)
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
Performance
3.6.9.12.15.18…..etc
Cal row
Thrusters 95/65
*** After each round perform 30 DU’s
Fitness
cal row
less weight
***50 singles
Score is rounds + reps
For example Jimmy gets 21 DU’s on the round of 18.
his score is: 5 Rounds + 18 cals + 18 Thrusters + 21 Du’s
5 + 57 Good job Jimmy.
