CrossFit OC3 – CrossFit
Open Gym Warm-up (Checkmark)
3x
15/12 Cal Row
15 Toes Up Dumbbell RDL
10/10 Seated Single Arm Dumbbell Press
15 Straight Leg Sit-Up
Metcon (Checkmark)
Performance
EMOM 40
1) 15/12 Cal Row
2) 8/8 Single Arm DB Hang Clean & Jerk (50/35)
3) 200m Run or 15/12 Cal Bike
4) 60 Double Unders
Fitness
EMOM 32
1) 12/9 Cal Row
2) 6/6 Single Arm DB Hang Clean & Jerk (50/35)
3) 12/9 Cal Bike
4) 60 Single Unders
The row should be completed in :45-:50
Single arm DB clean & jerks should be completed in :35-:40
The bike/run should be completed in :45-:50
The double unders should be completed in :30-:35
*For the single arm DB clean and jerks, complete 8 with one arm before switching to the other arm
Optional Accessory (Checkmark)
3x
8 Ring dips (use band if needed)
8-12 Banded strict pull-ups
rest 1:30 between sets
