CrossFit OC3 – CrossFit
Warm-up
Front Squat (7-5-3-1)
Front Squat EMOM:
Minutes 1/2/3 7 reps @ 60-63% across
minute 4 rest
Minutes 5/6/7 5 reps @ 75-78% across
minute 8 rest
Minutes 9/10/11 3 reps @ 79-82% across
minute 12 rest
Minutes 13/14/15 1 rep @ 90%+
Metcon (3 Rounds for time)
3 Rounds: each for time: (rest 1 minute b/t rounds)
Performance
500M bike erg
14 Burpee box over (tall) 36/30) (you can use hands)
7 D-Ball OS 150/100
Fitness
400M Bike erg
12 Burpees lower box
6 D-Ball