CrossFit OC3 – CrossFit
Open Gym Warm-up (Checkmark)
3x
15/12 Cal Ski
50 single unders
10 ring row
15 V-Up
Lift (Weight)
Snatch + Hang Snatch + Overhead Squat
*Build to a heavy set
Metcon (Time)
Performance
3 Rounds
40 Wall Balls (20/14)
30 DB Snatch (50/35)
20 Toes to Bar
200m Run
Fitness
3 Rounds
40 Wall Balls (14/10)
30 DB Snatch (35/20)
20 Toes to Rig/GHDSU/Regular Sit-ups
200m Run
Optional Accessory (Checkmark)
5 sets
:20 Ring Support Hold
:20 Dead Hang Hold
rest 1:00 between sets
