CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory work: (ill make video on these)
4×10 Heavy rack pulls
4×10 Dual DB inc rows
4×20 banded face pulls
Metcon (3 Rounds for time)
WOD:
3 SCORES (2 minute rest ON THEIR OWN between workouts)
WOD #1
30/22 Cal bike
30 Snatches 115/75
30 burpee bar hops
Rest 2 min
WOD #2
30 Squat cleans 115/75
30 pull ups
30 Burpee bar hops
rest 2 minutes
WOD #3
30/22 Cal row
30 OHS 115/75
30 Burpee bar hops
Fitnes
Same shit, too long to write out. Just put on board. Normal pull ups scales. Fs/BS for OHS. Hae them do less reps 20-25.
WOD #1- score is Round1
WOD #2- score is Rd2
WOD #3-score is RD3
