10/10/2016

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Back Squat (3 Rep Max )

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

Performance

Run 200M

12 Backsquats 135/95

3 Ring or Bar Muscle ups

Fitness

Run 200M

12 Back squats

12 pull ups