CrossFit OC3 – CrossFit
Open Gym Warm-up (Checkmark)
3x
15/12 Cal Bike
10/10 Cossack Squat
8 Strict Press
:20 Hanging L-Sit Hold
Push Press (6×3) (Weight)
6 Sets:
3 Push Press @ 80%
Rest 2:00 Between Sets
Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 12
5 Deadlift (225/155)
40 Double Unders
3 Wall Walks
Fitness
AMRAP 12
5 Deadlift (185/125)
40 Single Unders
2 Wall Walk to Pike Position or 10 Hand Release Push-ups
* Performance + (275/185) for the deadlifts
Optional Accessory (Checkmark)
5x
8 Bent Over DB Rows
8 Ring Dips (use band if needed)
