CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Performance
1 Round:
20 Burpee bar hops
3.6.9
Front Squat
Hang Clean
Shoulder to over head
20 Burpee bar hops
then…
1 Round
15 Burpee bar hops
3.6.9…
15 Burpee bar hops
then…
1 Round
10 Burpee bar hops
3.6.9…
10 Burpee bar hops
Fitness
15 burpees
10 Burpees
5 Burpees
RX weight 115/85
*** Explanation: You will do 20 Burpee bar hops then… 3 FS, 3 Hang cleans 3 STO, 6/6/6, 9/9/9 then.. 20 Burpee bar hops. each round the Burpees go down by 5. The middle part stays the same.
Accessory
Metcon (No Measure)
3×25 Weighted GHDSU (medball)
3×50 Crunches
3x:20 L-Sit hold (show scales)
