CrossFit OC3 – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
30 minute mover
15/11 Cal bike
15/11 Cal ski
25 air squats
*** Mover before last open WOD
Today's WOD
CrossFit – Fri, May 17
CrossFit OC3 – CrossFit
Push Press (3 rep max )
Metcon (Time)
Performance
1200M run
30 pull ups
15 thrusters 115/75
30 push ups
800M run
30 Pull ups
15 Thrusters
30 push ups
600M run
Fitness
1000M run
25 RR/Jumping pull ups
15 Thrusters
25 Push ups
600M run
25
15
25
400M run
