CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (Time)
Accessory glute work
3 Rounds:
12 Bulgarian split squats (hold a KB, foot on bench)
9 GHD raises
12/12/12 Narrow,Wide,Regular stance DB Goblet squats
Metcon (Time)
For time
Performance
1200M run
80 DU’s
60 DB snatch 50/35
40 Burpee box overs
20 BMU
Fitness
1000M run
100 Singles
50 DB snatch
30 Burpee box overs
20 Pull ups/asst. pull ups/RR
