CrossFit OC3 – CrossFit
Open Gym Warm-up (Checkmark)
5 Minutes, For Quality:
15/12 Cal Fan Bike
10/10 Kneeling Single Arm Dumbbell Press
6 Max Vert Box Jump
20 Mountain Climbers
Back Squat (Weight)
4 Sets:
10 Back Squats @ 60% to 70 %
Rest 2:00 Between Sets
Metcon (4 Rounds for time)
Performance
4 Sets:
20/16 Cal C2 Bike
20 Box Jump Overs (24/20″)
10 Power Clean + Power Jerk (135/95)
Rest 1:00 between rounds
Fitness
4 Sets:
16/13 Cal C2 Bike
16 Box Jump Overs/step-ups
8 Power Clean + Power Jerk (95/65)
Rest 1:00 between rounds
Optional Accessory (Checkmark)
5 Sets:
8/8 Single-Leg Dumbbell Deadlifts
Rest 1:30 Between Sets
5 Sets:
12 Dual Kettlebell Snatch
Rest 1:00 Between Sets
Adding one more round than last week
