CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Front Squat (EMOM 10 minutes- 2 reps )
80%+
Metcon
Metcon (Time)
Performance
3 Rounds
20 pull ups
16 box jump overs 24/20
12 Ball OS (heavy)
8 FS 155/105
Fitness
16 pull ups
12 Box jump overs
8 Ball OS (heavy)
4 FS
