CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (13-11-9-7)
Back squat- % work
13-11-9-7
Rx- 68-72-75-78%
Fitness- 60-63-66-69%
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP-
15/12 cal row
15 Heavy KB swings 70/55
Fitness
12/10 Cal row
12 Heavy KB swings
