CrossFit OC3 – CrossFit
GRANT (Time)
HERO WOD
“GRANT”
100 Burpees
1 Mile run
100 pull ups
1 Mile run
100 Push ups
Fitness
75 Burpees
1200M run (or bike 3500M, or row 1600M)
50 RR/Asst. pull ups/Jumping (if jumping then 75)
1200M run
75 Push ups (asst. with band or knee) I prefer banded ones
