CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (7×2 80-85%+)
Metcon
Metcon (Time)
Performance
400M run
21-15-9
Pull ups
Deadlifts 185/125
Wall balls 20/14
400M run
Fitness
400M run
15-12-9
Assisted pull ups/ring rows
deadlifts
wall balls
400M run