CrossFit OC3 – CrossFit
Warm-up
Push Press (EMOM 8 minutes )
Metcon (Time)
Chipper
Performance
100 Wall balls 20/14
80 Hang cleans 95/65
60 KB swings 55/35
40 Box jumps 24/20
20 Burpee pull ups (wrist height)
Fitness
80 Wall balls
60 hang cleans
40 KB swings
30 Box jumps/step ups
15 Burpees to target