CrossFit OC3 – CrossFit
Open Gym Warm-up (Checkmark)
3x
15/12 Cal Ski
5 Squat Jumps
20 Banded Pull Aparts
:20 Hanging L-Sit Hold
Lift (5 Rounds for weight)
5 sets
1 Snatch Deadlift + 1 Power Snatch + 1 Hang Squat Snatch
*work up to a moderate load
Meton (Time)
Performance
5 Rounds
24/20 Cal C2 Bike
10 DB or KB Box Step-ups (24″/20″) (50s/35s)
200m Run
15 Toes to bar
Fitness
5 Rounds
20/16 Cal C2 Bike
10 Box Step-ups (no weight)
200m Run
10-15 Toes to rig/Sit-ups
Optional Accessory (Checkmark)
3 sets
8/8 Single Leg Deadlifts
rest 1:30 between sets
—-
3 Sets
12 Dual KB Snatch
rest 1:00 between sets
