CrossFit OC3 – CrossFit
Open Gym Warm-up (Checkmark)
5 Minutes for Quality
15/12 Cal Bike
10/10 Suitcase Deadlifts with KB
20 Heel Over KB
10 Goblet Squats
Metcon (4 Rounds for reps)
Performance
EMOM 40
16 Wall Balls (20/14)
14/11 Cal Ski/Cal Bike *switch every other round*
12 Box Jump Overs (24/20)
10 Dual Kettlebell Snatch (53/35)
Fitness
EMOM 32
12 Wall Balls
12/9 Cal Ski/Cal Bike *switch off every other round*
10 Box Jumps/Step-ups
10 DB Snatch
The ski/bike should be completed in :45 or less, adjust accordingly. The box jumps should be completed in :40 or less. On the dual-kettlebell snatch and wall balls, choose a load that you can do unbroken
Make sure we are hitting depth on our wall balls! Range of motion is more important than the weight of the wall ball! If you can’t hit depth, go down in wall ball weight!
Scale as needed!
Optional Accessory (Weight)
3x
10 GHD Raises (use assistance if needed)
Band Assisted
Box Assisted
You can also use a PVC pipe to push off of the ground to assist you
10/10 Single Arm Upside down KB Press
Rest 1:30 between rounds
