CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Back Squat (6×2)
6×2 Back squats 1 1/4
1. 60% 2. 65% 3. 70% 4. 75% 5. 80% 6. 85%
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP-
9 back squats 155/105
6 Power cleans 155/105
3 Ring muscle ups
Fitness
9 less weight
6 less weight
6 Ring dips / 12 Plate Ex
