CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (5×6 )
5 Rounds- Every :90 seconds perfect 6 Fronts squats (from the floor) at 75%
Metcon
Metcon (AMRAP – Rounds and Reps)
WOD- 9 minute AMRAP
6 Clean and Jerks 165/115
3 Ring MU’s
Fitness
6 Clean and Jerks
6 Ring dips/assisted ring dips