CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (Time)
Accessory: back work (THIS WILL TAKE SOME TIME, try to give people 20 minutes)
3×5-8 Strict pull ups/asst pull ups
3×10 Reverse grip AND overhand Grip BB rows. So this will be 20 reps basically in a row. Weight of BB should be about 115/75 for RX type people
3×10 Elevated feet (on a box) Ring rows
3×10 (per arm) single arm DB rows
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
Performance
50′ FR walking lunge with KB
10 Box jump overs 24/20
50′ FR WL
15 KB swings
*** Rx KB weight 55/35
Fitness
50’WL (less weight or no weight)
10 Box step overs
50′ WL
15 KB swings
*** 1 50′ Lunge = 1 rep
