CrossFit OC3 – CrossFit
Open Gym Warm-up (Checkmark)
3x
15/12 Cal Bike
15/15 Side Lying Leg Raise
15 Push-up
30 Flutter Kicks
Back Squat (3 Sets
8 Back Squats @ 50% with a 70×2 tempo
*70×2 = 7 seconds on the eccentric, no pauseat the bottom, as fast as possible up to the top, and a 2 second pause at the top
*try to maintain the 7 second eccentric!)
Metcon (Time)
Performance
30-20-10 Wall Balls (30/20)
30-20-10 Burpee Bar Hops
15-10-5 Clean & Jerks (135/95)
Fitness
30-20-10
Wall Balls (14/10)
30-20-10
Burpees
15-10-5
Clean & Jerks @ Lighter Weight or KB Swings
Optional Acccessory (Checkmark)
3x
8/8 Upside Down KB Strict Press
rest 1:30 between sets
—-
3x
8/8 Bent Over DB Row
rest 1:00 between sets
