CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (4×8)
Metcon
Metcon (Time)
3 Rounds
6 Ring muscle ups
12 back squats 185/125
18 box jumps 24/20
Fitness
10 ring dips/10 plate extensions/10 assisted ring dips
12 back squats
18 box jumps/step ups
