CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Reps)
6 minutes max rep C&J (partner WOD)
RX weight 155/105 (split reps however)
G.I. Jane (Time)
100 Burpee pull ups for time
Today's WOD
CrossFit – Fri, May 3
CrossFit OC3 – CrossFit
Metcon (Time)
Murph prep
Performance
800M run
3 Rounds:
30 Air squats
20 Push ups
10 Pull ups
800M run
3 Rounds:
30 Air squats
20 Push ups
10 Pull ups
800M run
Fitness
tons of options please ask your coach!!!!
600M run
3 Rounds: 30 Air squats
20 asst push ups
10 normal pull up scale (think jumping pull ups)
600M run
same thing
600M run
