CrossFit OC3 – CrossFit
Option Warm-up (Checkmark)
5 Minutes, For Quality:
1:00 Cal Ski Erg
6/6 Single Arm Dumbbell Overhead Squat
20 Heel Overs
10 Sotts Press
Metcon (EMOM 40) (Checkmark)
Performance
EMOM 40
16/12 Cal Row
12 Thrusters (95/65)
16/12 Cal Ski
4-8 Bar Muscle-ups
Fitness
EMOM 32
12/9 Cal Row
8 Thrusters (65/35)
12/9 Cal Ski
8-12 Pull-ups or Ring Rows
Try to complete the calories on The row/ski in :45! Scale down as needed.
Thrusters should be unbroken and completed in under :30 in order to give you enough rest between movements
Bar muscle-ups/pull-ups should be completed in less than :30 in order to give you enough rest between movements
Optional Accessory (Checkmark)
3x
0:20/0:20 Side Plank Hip Touches
20 Donkey Kick
10 Dumbbell Bent Over Row
*Your accessory work is still intended to be a tough part of training. Execute each movement with a focus on quality.
Move steadily from movement to movement.
