CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (4×8)
RX- 77% across
Fitness- 72% across
Metcon (Time)
4 Rounds FT:
RX+
50 Ft HSW (25/25) mark that out with cones
12 Thrusters 115/75
12 T2B
RX-
12 HSPU
12 Thrusters 95/65
12 T2B
Fitness
15 Push ups
12 Thrusters
12 T2Rig or 20 sit ups or 12 feet above hips
