CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory Core Work:
:20 Ring L-Sit hold
20 per side standing side crunch (hold KB)
1:00 hollow rocks
Metcon (5 Rounds for time)
5 Sprint Rounds (this will take time) (2 minute rest b/t rounds) You will rest on your own.
Performance
18/13 Cal row
12 Burpee box over 30/24
6 Devil press 50/35
Fitness
15/10 cal row
10 Burpee box over
5 Devil press
***Yes they may need to “partner up” and share DB’s.
