CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (AMRAP – Reps)
Double tabata :40 on/:20 off (8 rounds)
Max C&J 185/135
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
Performance
9 Wall balls 20/14
6 STO 135/95
30 DU’s
Fitness
9 wall balls
6 STO
50 Singles
Accessory
Metcon (Time)
Optional Core Work: )
3×15 hang leg raises
3×10 V-Ups
3×10 Per side (hang side crunch)