09/23/2020

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

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