CrossFit OC3 – CrossFit
Open Gym Warm-up (Checkmark)
5 Minutes for Quality
15/12 Cal C2 Bike
10/10 Single Arm DB Press
10/10 Band Oblique Press Out
5 Tuck Jumps
Strict Press/Push Press (2 Rounds for weight)
Build to a heavy 3 rep Strict Press
then
4 Sets:
2 Push Press @ 80%
Rest 1:30 – 2:00 Between Sets
Metcon (Time)
Performance
100 Double Unders
80/64 Cal Row
60 Burpees
40 Toes to Bar
20 DB Thrusters or KB Thrusters (50s/35s)
100 Double Unders
Rest 3:00
50 Double Unders
40/32 Cal Row
30 Burpees
20 Toes to Bar
10 DB Thrusters or KB Thrusters (50s/35s)
50 Double Unders
Fitness
100 Single Unders
60/48 Cal Row
50 Burpees
30 Toes to Rig/Sit-ups
20 DB Thrusters or KB Thrusters (50s/35s)
100 Single Unders
Rest 3:00
50 Single Unders
30/24 Cal Row
25 Burpees
15 Toes to Rig/Sit-ups
10 DB Thrusters or KB Thrusters (lighter)
50 Single Unders
*try to hold a faster cadence on the second portion
Optional Accessory (Checkmark)
3 Sets:
:30 Farmers Carry
Rest :10
:30 Dual Kettlebell Front Rack Carry
Rest :10
:30 Dual Kettlebell Overhead Carry
Rest 2:00 Between Sets
Focus on keeping elbows tucked down to your ribcage on the front rack carries so they are on your chest rather than on your shoulders.
Loads may vary for each carry
