07/20/2021

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)

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