CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (10 Minute EMOM- 2 reps )
Metcon
Metcon (Time)
4 Rounds-
Performance
20 Ball Slams 50/35
15 FS 135/95
10 STO 135/95
5 BMU
Fitness
20 Ball Slams
15 FS
10 STO
10 pull ups
4 Rounds-
Performance
20 Ball Slams 50/35
15 FS 135/95
10 STO 135/95
5 BMU
Fitness
20 Ball Slams
15 FS
10 STO
10 pull ups