CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (Time)
Booty Work:
3 Rounds:
12 Narrow stance Back Squats (dont even need to stand all the way up, you want tension on the quad the entire time)
12 Bulgarian split squats (per leg)
12 DB front rack lunge (12 per leg)
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP 3.6.9.12.15.18….
Performance
Wall balls 20/14
Hang cleans 115/75
Box jumps 24/20
Fitness
Same.
Scoring is this.
7 rounds + 23
Mean thie finished the round of 21 and completed 23 reps of the round of 24