CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
4x:30 GHD PVC pipe swimmer thing
4×15 weighted standing side crunch (per side)
4×15 Hanging leg raises (scale T2Rig, STRICT)
4×10 (per side) alt hand and foot V-Ups
Metcon (Time)
For time:
Performance
30/22 Cal row
30 Wall balls 30/20
30 Pull ups
60/45 Cal row
60 Wall balls 30/20
60 Pull ups
Fitness
25/18 Cal row
25 Wall balls
25 Asst. Pull ups/RR/Jumping pull ups (any combo)
50/40 Cal row
50 Wall balls
50 Asst. pull ups/RR/Jumping pull ups
