03/14/2016

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

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